You CAN Bake Homemade Whole Wheat Bread!

My bread making set up---Whisper Grain Mill on the left. Bosch mixer on the right.

 After you practice on quick breads, sooner or later you are going to get the urge to bake a "real" loaf of whole wheat bread. There are few things as satisfying as a hot loaf of bread fresh out of the oven. Just remember that making whole wheat bread takes practice. Don't be discouraged if your first efforts are less than perfect.

When I first started trying to bake bread, I made "bricks"— heavy, brick-shaped lumps of bread. My husband had to set them on end and cut them lengthwise to get a slice big enough to make a sandwich! Now I know that I was making two common mistakes. I "choked" the dough by adding too much flour, and I was not kneading the dough thoroughly enough.

The best way to learn to make whole wheat bread is to ask someone who has mastered the skill to come into your kitchen to teach you. I will be forever grateful to a generous lady by the name of Julie Stephenson who invited ladies from our church into her kitchen and taught us how to make whole wheat bread. It was the end of my brick loaves (and my husband was greatly relieved)!

However, I know many of you don’t have the option of learning in person from a skilled bread maker, so I will walk you through my own bread making process in this article.

The first step to successful whole wheat bread making is to find a good recipe. The recipe I am sharing with you originated from that bread making class taught by Julie, but through the years, I have tweaked and adjusted it to make it my own. It is important to use a recipe designed for 100% whole wheat flour. If you try to adapt a recipe designed for white, refined flour, you are much less likely to end up with a nice loaf.

For beginners, a recipe that makes two or three loaves is a good place to start, especially if you will be kneading the bread by hand. It is easier to knead a smaller amount of dough—and if it doesn't turn out very well, you have only two or three bricks to eat!

Let’s take a look at the ingredients to a great loaf of bread:

Whole Wheat Flour
Top quality flour is the foundation for a great loaf of bread. It is important to use flour from a quality,

high protein hard wheat. Whether you choose the milder flavored white wheat or traditional red wheat or a mixture of both is a matter of personal taste. I tend to mix white and red wheat in my bread, but have baked bread entirely with one or the other. My first choices for quality wheat are Bronze Chief red wheat and Prairie Gold white wheat, both from Wheat Montana. Although these are not certified organic wheats, they are grown without chemical pesticides and are non-GMO.

The highest quality, most nutritious whole wheat flour will be one you grind in your own kitchen, since the oils in whole wheat flour tend to go rancid quickly. I cannot go into all the reasons here as to why you do not want to go to the grocery store and buy a bag of whole wheat flour. Please read my blog post from May 2015 to learn about the problems with commercial flour. (http://runningwiththegrain.blogspot.com/2015/)

If you cannot buy a grain mill at the present time, try to find a friend who has one and would be willing to grind flour for you. A distant third place option is to buy whole wheat flour from a local natural foods store. Choose brands that are reliable such as Wheat Montana or Bob’s Red Mill.

Apple Cider Vinegar
This may seem like an odd thing to include in a bread recipe, but after trying it multiple times with and without the vinegar, I recommend using the vinegar. It does result in a nicer loaf. There are various theories about why this is so, but the most widely accepted theory is that the acidity helps the gluten develop and aids the action of the yeast. Do not think more is better in this case, however, since too much acidity will inhibit the growth of the yeast. Yeast grows best in a slightly acidic environment.

Apple cider vinegar may be a natural dough conditioner that will improve the texture of the bread. It might also have some preservative action that slows down the growth of mold. (Honey may also inhibit mold growth.) You want to add enough vinegar for the benefits, but not so much it will inhibit the yeast or add a flavor to your bread. Use only apple cider vinegar and not distilled white vinegar. Read the label carefully as many “brown” vinegars are actually distilled white vinegar with apple cider vinegar flavoring and color added. 

You may also use ascorbic acid powder (Vitamin C) to create this slightly acidic environment for your yeast. (This is why ascorbic acid is a common addition to commercial dough conditioners.)  Use only a small amount, perhaps 1/8 to 1/4 teaspoon in a recipe for three loaves. I have tried ascorbic acid in my bread in the past, but in my opinion, apple cider vinegar gives better results and it is cheaper and easier to keep on hand.

Yeast 

Yeast adds a wonderful flavor to bread. It is a living organism—a single-celled fungus. The yeast cells feed on simple sugars (in this recipe, honey) in a fermentation process, and give off carbon dioxide. The carbon dioxide is trapped in the network of gluten strands and creates small bubbles that cause the bread to puff up and rise.  

If the dough is made from poor quality flour which does not contain enough gluten for bread making, or if the bread has not been kneaded enough to develop the gluten, these bubbles of carbon dioxide will escape instead of being trapped in the dough. The result is a loaf that raises poorly and is flat and dense.

Being a living organism, yeast must be treated carefully. It can lose its potency or even die if not handled and stored properly, or if it just becomes too old.  Moisture, air exposure, and heat are the enemies of yeast. Store it in an air tight container in the freezer for best results.

What type of yeast is best? Let’s look at the options:
Active Dry Yeast – This is the common type of yeast found in foil packets in most grocery stores. It should be adequate, but not my first choice for bread making.
Rapid Rise Yeast – This strain of yeast is for recipes like cinnamon rolls that do well with one quick rise, and not recommended for bread making.
Instant Yeast – This yeast is a slightly different strain than active dry yeast, and has been ground into finer granules. The flavor this yeast imparts to the bread is subtly different than active dry yeast. In my opinion, this is the superior yeast for baking whole wheat bread. I use Saf Instant red label yeast. You may need to order it online.
Fresh Yeast or Cake Yeast – This yeast comes in a solid cake instead of powdered form (hence the name). The flavor from cake yeast is said to be more robust, but it is also quite perishable and only lasts in the refrigerator for about a week—which is the reason I have not tried to bake with this type of yeast.

Now let’s look at some ingredients that I do NOT recommend including in your bread:

Vital Wheat Gluten
Vital wheat gluten is made from wheat flour that has been hydrated to activate the gluten and then processed to remove everything but that gluten. It’s then dried and ground back into a powder.  I used to add vital wheat gluten to my bread, but I don’t any more. Here’s why:   First of all, while I used to lean on vital gluten to make a nicely textured whole wheat loaf, I find with my current recipe, I don’t need it. Secondly, vital wheat gluten is a highly processed food and much of it is imported from Australia, Canada, Europe . . . and China.  And finally, I think God made wheat and other foods perfectly in their whole form. I do not think it is a usually good idea to take one part of a food and concentrate it or eat it in isolation. This is the reason I am not a proponent of eating wheat germ or wheat bran or adding them to foods. I generally like to stick to the whole foods as God created them. 

The amount of gluten in whole wheat may be tolerated without trouble by most people, but when extra wheat gluten is added (and there is a generous amount added to almost every loaf of commercial whole wheat bread on the store shelves), you may be asking for gut trouble. Have you ever wondered why store bought whole wheat bread has such a different texture than homemade? It’s that added gluten!   Don’t feel like you have to lean on this crutch to make whole wheat bread at home. You can definitely make a nice loaf of 100% whole wheat bread without added vital wheat gluten.

Commercial or Homemade Dough Conditioner Mixes
The main ingredient in these mixes in vital wheat gluten. Enough said.

Here is my popular “Norman Bread” recipe. I make six loaves at a time in my Bosch mixer and large convection oven, but I have cut the recipe in half for you.

Norman Bread (Yield–3 loaves) 

Step One -- Softening the Bran
3 cups of very hot water
1/4 cup apple cider vinegar
1/4 cup honey
1/4 cup extra virgin olive oil
About 6 cups of fresh milled flour (or as fresh as you can get!)

This short soak will help soften the bran in the whole wheat four. Bran is sharp and can cut the strands of gluten that are needed for a loaf to rise nicely. 

Since we are not dealing with the yeast yet, the temperature of the water in this step is not critical. I just use water as hot as it will come from my faucet. You do not want boiling hot water. Add the water, apple cider vinegar, honey, and oil in the bowl of your mixer, or in a large bowl if you are making bread by hand. 

Do not use Crisco (or any similar product) or margarine in bread making. It causes the bread to be crumbly, and is made from unhealthful hydrogenated oils besides. Butter may be used in bread making. If you want to use butter, soften it by letting it set at room temperature, then wait to add it until the next step.

Do not use sugar in whole wheat bread making. It, too, will cause a crumbly loaf and is not a healthy choice.

Add the flour and mix until you have a thick batter consistency. You may need a bit more (or perhaps less) than 6 cups of flour. The consistency of this first mix is not critical either, so don’t sweat over it. Aim for a consistency that is about like muffin batter. Make sure all the flour is mixed in and wet.
Let this mix set for 20-30 minutes. More is time is okay, too.

Some people prefer to use milk as the liquid in their bread instead of water. Replacing all or part of the water with milk will results in a sweeter bread.  Milk will also add additional protein to your bread. Be aware that dough made with milk will brown more readily than one made with water. Quite honestly, the reason I use water is simply because it is quicker and easier than heating milk.

Step Two -- Additional Ingredients
2-3 eggs
1 Tablespoon instant yeast
Optional 1 cup of warm water (110-115 degrees) with a drizzle of honey
2 1/4 teaspoons salt

I use 5 eggs to make 6 loaves of bread. To begin with, if your eggs are smaller, I would use 3.  If they are extra large, I would use 2 eggs when making this three-loaf recipe. The next few times you bake, experiment and see if you like your bread 

with more or less eggs added to decided if you want to use the extra egg or not.

The newer active dry yeasts and instant yeasts do not need to be proofed (soaked in warm water with a bit of honey). They can be added directly to your other dry ingredients and mixed into the dough. However—I always still proof my yeast. It only takes a few minutes and that way I know the yeast is strong and active before I add it to my bread. 

Bubbly proofed yeast

Yeast is quite fussy about temperatures, so use a thermometer to check your water temperature if proofing your yeast. With enough experience, you will be able to tell by feel if the water temperature is correct, but checking with a thermometer is always the safest way, especially when you are new to bread baking. If the water is too hot, the yeast will be killed; if it’s too cold, the yeast will not grow well. Either way your bread won't rise properly. Your water must be between 110-115 degrees.

Pour the 1 cup of warm water into a small bowl and add a drizzle of honey. I suggest beginning with water a bit hotter than 110-115 degrees, since as you pour it into the bowl, it will cool some. Check the temperature of the water in the bowl after adding the honey and before adding the yeast.

Sprinkle the 1 Tablespoon of instant yeast over the top of the water. Then use a fork or spoon to gently stir the yeast into the water until all of it is wet. Let is stand for about 5 minutes. It should puff up and become foamy. If it does not, your yeast is not good. Don’t use it!

While your yeast is proofing, add the eggs to your batter mix. If you are making bread by hand, you may wish to beat the eggs in a separate bowl before adding them. If using a stand mixer, you can just add them and let the mixer do the work. Pour in the bowl of proofed yeast and water. Add the salt. Mix everything together thoroughly.

Don't try to leave out the salt. It is necessary to control the growth of the yeast.

If you do not have a stand mixer and plan to knead your dough by hand, I suggest beating the batter with an electric hand mixer for four or five minutes before proceeding to the next step and add the rest of the flour.

Step Three -- Add Addition Flour

Adding flour

You will probably add between 1 ½ to 4 cups of flour, but this is a tricky step! There is no way to say exactly how much flour should be added, as it will vary each time with factors such as the protein content and age of the flour and the humidity in the air. 

 

It requires some practice to get a feel for what consistency the dough should be when enough flour is added. You want the dough to have body and substance, but you must leave it soft and slightly sticky. The consistency of the dough is going to improve during the kneading, also.

Here's my tip: Add small amounts of flour at a time and error on the side of adding too little flour at this point.  You can always add more flour later, if needed. Remember that too much flour will result in a dense heavy loaf that does not rise well.  If you are using a stand mixer, leave the dough soft and sticky at this step and bring it to the final consistency after kneading. If you are going to knead by hand, add just enough flour to give the dough enough body to handle it for kneading. 

 

(Oops! If you think you have added to much flour and your dough feels heavy and stiff, you may be able to redeem your bread by adding a bit or water to lighten up the dough consistency.)

 

Mix the additional flour in well. After mixing, you can let the dough "rest" for twenty minutes before you knead it. This step is optional, but helps develops the gluten and make a finer textured bread. (I do not usually take this extra step, but you may wish to do so, especially when you are first learning to bake bread.)

Step Four -- Knead the Dough
Whole wheat dough requires a LOT of kneading. Enough kneading is important to develop the gluten in the flour so it will stretch and not tear when the bread rises. (I have chosen to buy a Bosch machine to knead the dough thoroughly for me, but I have learned to made nice bread by hand.) 

Final check of the dough.

Knead the dough at least 15 minutes by hand.  If using a machine, knead the dough for 8-10 minutes and no longer. It is virtually impossible to over-knead the dough by hand, but it is possible by machine. When you are done, the dough should feel elastic, springy and smooth.

When I am kneading the dough in my Bosch machine, I start the kneading with the dough on the soft side. When the kneading is done, I check the feel of the dough and mix in a bit more flour as required to bring the dough to the proper consistency. (And that's six loaves worth of dough in my Bosch mixer in that photo. Your mixer won't be that full!)

If you are kneading the dough by hand, dump the dough out on an oiled surface. Use oil on your hands and on your kneading surface to prevent sticking—not flour! I use extra virgin olive oil for this step, also. Often during the kneading is when too much flour gets added.

Step Five -- Let the Dough Rise
If you are letting the dough rise on your work surface, be sure to cover it with a (barely) damp towel for this rising. I let the dough rise right in my Bosch mixer bowl, covered loosely with the lid and/or a damp towel.

Weighing out the loaves

Some people skip this rising and go directly to shaping the loaves. You can experiment and try both ways. I feel like letting the dough rise at this point results in a better texture of bread. The length of time you allow the dough to rise at this point can vary quite a bit without harm. I probably allow my dough to rise for anywhere from 20 to 45 minutes. If the air temperature is cooler, the dough will rise more slowly.

Step Six -- Divide the Dough and Shape the Loaves
At this point, I remove the dough from my Bosch mixer and put it on the work surface. For me, this is my kitchen table. As mentioned above, use oil on your hands and work surface, not flour!

I use a kitchen scale to weigh the dough so I get uniform loaves. This is not necessary, but it’s nice! I use about 1.5 pounds of dough for each loaf, sometimes slightly more. If you don’t have a scale, it’s fine to just “eyeball” dividing the dough into three parts. Now you are ready to shape your loaves. 

Let’s take a moment at this point to discuss bread pans. The size of your bread pans is important. A pan that is too wide will results in a flatter low loaf which is not as nicely shaped. A good size for bread pans is 8-1/2 x 4-1/2 x 2-1/2 inches. 

Does the material the loaf pan is made from matter? You bet it does! Choose steel pans for baking bread. Glass is an insulator and slows the flow of heat from the oven air into the bread dough. I have not tried silicone bread pans. If you have, tell me about your experience with them in the comment section after this article!  

I recommend avoiding non-stick coatings. They are convenient, but may leach harmful chemicals into your food. I spray my pans with extra virgin olive oil to avoid sticking. This also helps to build up a patina on your baking pans. A patina is when through the repeated heat of baking, the oil on the pan begins to polymerize and form a film that is like a natural non-stick coating. You want this! Don’t scrub it off!

In fact, I recommend that you never wash your bread pans at all (except for washing new pans after you bring them home from the store). I wipe my pans out with a paper towel and a bit of olive oil when needed, but most of the time, I just put them away for next time without any wiping or washing. Never put your bread pans in the dishwasher.

 Now let’s get back to the business of shaping those loaves! Take one loaf’s worth of dough and pat it down with your (oiled) hands to flatten it somewhat. 

 

Next take an oiled wooden rolling pin and gently roll the dough into a long rectangular shape.  Don’t apply too much pressure to the dough or it will begin to tear instead of stretch. 

If the dough seems tight and does not want to stay stretched out, you can “spank” the dough by slapping it with the flat of your hand or by throwing it down on the table. This can be rather fun if you have had a frustrating day! Or you can just let the dough rest for a few minutes to help the gluten relax.

Fold the long rectangle of dough into thirds by folding each end toward the middle, again making a rectangle, but with the length going the opposite direction. The photos will make this easier to understand. 

 

 

Now use the rolling pin to roll the dough up and down across the folded rectangle of dough. The idea is to work out any large air bubbles.

 

Use your hands to roll up the rectangle. Start at the end closest to you. Turn in the corners a little bit as you begin. Try to keep the roll tight. Use your fingers to tuck in the ends as you go. 

Tucking the ends in as I go

Turn the completed roll over and pinch along the edge of the dough to seal it to the roll. Pat down the area you have pinched.

Pinch both ends of the roll together also and gently tuck them in and work them into a rounded shape. (I cup my hands around the ends to do this.)

Using my thumbs to tuck in the ends

Smoothing and rounding the ends

 

Put your hands along each side of the formed loaf and pick it up by the middle to place it in the pan. Repeat this process with the other two loaves.

 

Step Seven -- Final Rising
Cover the loaves with a damp dish towel and let them rise.

 

Turn the oven on at this point to preheat to 400 degrees. (You are not going to bake the loaves that hot, but they benefit from putting them into a hotter oven.)

Most recipes say to let the loaves rise until they are doubled in volume, but I do not let mine rise quite this long. If you gently poke a finger into the end of the loaf and the indentation stays (instead of quickly filling back in), then the loaves are ready to bake.

Step Eight -- Bake Those Loaves! 

Open the oven door (watch out for that blast of super hot air) and put your loaves in. Space them out on the oven rack so air can circulate around them. After you shut the door, set your oven for 350 degrees. It should already be this hot, even with the loss of heat from opening the door. (This is why you preheat to 400 degrees.) Set the timer for 15 minutes.

 

I feel that the best results in baking bread comes from starting the loaves out at 350 degrees for 15 minutes and then finishing with 25-35 minutes at 300 degrees. When your 15 minute timer goes off, do not open the oven door, but simply reset the oven temperature for 300 and your timer for 25 minutes.

When this timer goes off, check the loaves for doneness. It's fine to take them out of the oven (and out of the pan) to check them and put them back in the oven if more baking is needed. You want them to be nicely browned and to sound hollow when tapped on the bottom with your finger. Your oven will bake a bit differently than mine, so I can’t tell you exactly how long your loaves will need to bake. (I use a convection oven and bake six loaves at a time.)

Take a moment to enjoy the amazing aroma of baking bread that is filling your house!

Step Nine -- Eat Some Hot Fresh Bread!

Remove your loaves from the pans (with hot pads!) and let them cool on wire racks. Don’t skip cutting a slice or two while the bread is warm out of the oven and eating it with butter and honey! This is truly one of the best eating experiences of life!

 

Once your loaves are cooled, store them in airtight bags or containers. Freeze what you will not use in 4-7 days. Go with the shorter number of days in humid summer weather. Your bread should last longer without molding in cooler, dry winter weather.  Putting bread in the refrigerator dries it out. I keep my bread on the counter or in the freezer.

Remember what I said in the beginning of this article: Baking whole wheat bread takes practice. Don’t be discouraged if your first efforts less than perfect. Keep practicing and ask questions from experienced bread bakers. 

                                                   Let me know how your baking goes!

Healthy Lifestyle—Healthy Immune System: Exercise for a Strong Immune System and Overall Health

During the time of this pandemic—a time of stay-at-home orders and social distancing, when kids are home from school and many adults are home from their jobs—people have been discovering or re-discovering the joys of getting outside to run, bicycle, or simply take a walk. I have seen record numbers of people out on the trails and sidewalks. Although I will admit to feeling a bit annoyed a few times when my usual trailhead parking spots are full, I am actually thrilled that so many people are using their extra time to get outdoors and get some exercise.

Oops! Maybe I should not have said that word.  Exercise. Does that word produce a feeling of guilt when you read it? Is it one of those things you feel you SHOULD do...but you don’t?  Or maybe it’s one of those things you have TRIED to do...but you failed? I hope this article will begin to help you change that!

You probably already know many reasons you should exercise on a regular basis: 
•  It improves cardiovascular health, giving you a stronger heart and better lung capacity.
•  It lowers blood pressure.
•  It reduces stress and fatigue, and can help you sleep better at night. 
•  It helps control body weight, and thereby helps you avoid the many health problems related to being overweight.
•  It can reduce the severity of asthma and of arthritis.
•  It can reduce back pain.
•  It can lower the risk of dying from breast, colorectal and prostate cancer.
•  It lowers your risk of dementia and cognitive impairment.
•  It helps maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures.
•  Weight bearing and resistance exercises such as running, walking, climbing stairs, lifting weights, or working with resistance bands can also help prevent bone loss.

Carmen Terzic, MD, PhD, chair of the physical medicine and rehabilitation department at the Mayo Clinic says that people who engage in moderate exercise regularly can increase their lifespan by up to 10 years. “Exercise is our best medicine for almost every single disease you can think of,” she says. [1]

Perhaps one of the underlying reasons for this is because regular exercise strengthens your immune system.
A 2019 study published in the Journal of Sport and Health Science concluded that exercise enhances the circulation of immunoglobulins, natural killer (NK) cells, T cells, and other immune cells that play critical roles in the body’s defense against pathogens, and can help reduce inflammation. [2]

Another recent analysis from leading physiologists at University of Bath’s Department for Health in the United Kingdom concluded that in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.[3]

Exercising outdoors has even more benefits. For starters, it can be a worshipful and uplifting experience to be outside surrounded by the beauty of God’s creation.  Exercising outdoors is also free—no gym membership required!  Experts say that we burn more calories exercising outdoors. [4]  Studies suggest that if you exercise outdoors, you are likely to work out for a longer period of time. [5]  One study even concluded that being outdoors for 20 minutes give a person as much of a mental boost as a cup of coffee! [6]

And just being outside seems to give an extra boost to our immune systems. Scientists think that breathing in phytoncides—airborne chemicals produced by plants—increases our levels of white blood cells, helping us fight off infections and diseases. [7]


Another part of the immune boost from being outdoors may be from the Vitamin D our bodies manufacture from our time in the sunshine. Vitamin D appears to help keep our immune system balanced, and low Vitamin D levels are associated with more frequent infections.  Low Vitamin D levels are also associated with asthma, multiple sclerosis, and some forms of cancer. Vitamin D promotes healthy bones and teeth, supports brain and nervous system health, regulate insulin levels and supports diabetes management, and supports lung function and cardiovascular health. So get outside and get some sunshine!

Taking care of our bodies is part of our stewardship to God. “What! know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price; therefore glorify God in your body, and in your spirit, which are God’s” (1 Corinthians 6:19-20).

So are you convinced that it’s time to begin establishing new and healthy exercise habits? Asking your body to do something new is never going to be comfortable, but if you persist, it will become easier and even enjoyable. For those of you who play a musical instrument, think of the first few months you began practicing. Let’s use the violin as an example. As you commenced, it felt awkward. You could not control the bow. The violin produced unpleasant squeaks and squawks that could not be called musical. You probably felt some frustration...or maybe a lot of frustration!  You might have wanted to give up and just quit.  Yet, as you persisted, the frustrating moments became less frequent and a sense of satisfaction and accomplishment began to develop. Given enough time and consistent practice, you arrive at a point when you can take up your violin with grace and feel a great sweep of joy from the music that pours forth.

Think of a new exercise routine in the same way. It will be awkward at first and you will feel some frustration...or maybe a lot of frustration! You could have some sore muscles. You will probably experience times when you just want to give up and quit. And yet, if you persist, you WILL reach a point of satisfaction and accomplishment. You will reach a point where your body produces the feel-good endorphins.  You feel stronger and have more energy. It’s a good way to feel!

When I first started running, I would not have called it fun. My muscles protested. I could only run (slowly) a very short distance before I had to walk to catch my breath. It was plain hard. I might not have stuck with it without our son Jared’s encouragement. He went out with me each time, and as I huffed and puffed up and down our gravel road, he trotted along beside me hollered things like, “Keep going! You can do it, Mom!”
I thought, “That’s easy for you to say. You’re a teenager and I’m an old lady!” (Old is definitely a relative term!)

This brings me to an important point about starting a new exercise routine.  It’s easier if you have someone to encourage you and someone to exercise with you.  Even though right now you may not be able to join an exercise class with friends, you can exercise with other members of your household. Take a walk with your husband or wife. If you have children in your home, get outside and exercise with them! It’s great to teach your children that exercise is an important and fun family activity.

But don’t let NOT having an exercise partner become an excuse. Exercising alone is doable! Some folks even prefer it.  And if you need someone to encourage you, I would be glad to be your virtual cheerleader!

Here are some more tips to help you establish a successful exercise routine:

•  Pick a type of exercise that sounds fun to you.
•  Have a plan and a schedule.
•  Have realistic goals and expectations and celebrate your progress (preferably not with a sweet treat)!
•  Be patient. Improvements take time.
•  “Redeem” your time.

Ephesians 5:15-16 says, “See then that ye walk circumspectly, not as fools, but as wise, Redeeming the time, because the days are evil.” 

Training for the long ultramarathons that I run consumes a lot of time. I pray over my training and racing schedule and try diligently to keep my running in the right perspective. One message I feel that God has impressed upon me as I have prayed is that it is okay for me to proceed with my running as long as I “redeem” my time. Because of this, I have begun listening to large portions of audio scriptures while I run. I am on my third time through the entire Book of Mormon and have listened to the entire New Testament twice. It has been life-changing. I see a whole new flow in the message of the Scriptures!

I encourage you to likewise get a double benefit from your exercise time by listening to praise music, uplifting audio books, and audio Scriptures. All of these resources are available for free online. Our public libraries have a growing selection of audio books, including a good selection of audio Christian fiction and non-fiction books.  A wide selection of free downloadable music (including classical and Christian) is available from Mid-Continent Library and many other library systems. The LDS church has a free downloadable audio Book of Mormon. There are many free downloadable audio versions of the Bible available, but I have yet to find an Inspired Version audio edition. If you have access to a digital audio Inspired Version, please let me know. Perhaps this is a resource we need to produce!  Feel free to ask me in the comments if you need further direction on how to access any of these resources I have mentioned.

Maybe you are thinking, “I am just too old to exercise!” The adage, “use it or lose it,” has merit, and maybe you feel you have already “lost it” and it’s too late. The truth is that exercise becomes more important the older we grow, particularly strength training, and it’s never to late to reap the benefits. For the older generation, there are huge benefits in strength and mobility to gain by investing in modest amounts of exercise. Of course, you should check with your doctor before starting any exercise program.

Let this inspire you: Many studies on the effects of strength training have been done in nursing
homes. One of the classic original studies done in Boston included residents who were between 72 and 98 years old. The average age was 87 and one third of the participants were 90 or over. These were residents who were considered frail. The participants did a weight workout routine three times per week for ten weeks. At the end of that time, their muscle mass, walking speed, stair climbing ability, and strength had improved. Their leg strength increased a whopping 113%! Some participants moved from needing a walker to walking with a cane. [8]  Ida Weiss, a 91-year-old participant in the study, said, “It’s very beneficial for me. Things that I couldn’t do when I came here, I can do now. I didn’t think that I was going to live anymore, but I feel different now.”[9]

As you plan your exercise program, try to include these three components for the best results:

Aerobic exercise such as walking, running, ballroom dancing, aerobic video classes, bicycling, or swimming, can improve your heart health and endurance and aid in weight loss. Mayo Clinic recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity spread throughout each week, or a combination of moderate and vigorous activity. [10]  But remember that even small amounts of physical activity are helpful and it’s okay to start slowly. Being active for short periods of time throughout the day can add up to provide health benefit.

Vigorous or high-intensity interval training (HITT) is generally a safe and effective alternative to lower intensity aerobic exercise for most people and can take less time to achieve equivalent results. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even walking with bursts of walking at higher intensity can count.

Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, provide stability to joints, and reduce bone loss.
Strength training exercises can use your body’s weight, dumbbells, kettle bells, resistance bands, or even cans of soup! Make it your goal to strength train twice a week, doing exercises that involve all major muscle groups.

Flexibility and balance exercises, such as stretching and yoga, can improve overall ease of movement, decrease stress on the joints, and reduce risk of injury. Balance exercises, such as practicing standing on one leg, can help reduce the risk of falls. The American College of Sports Medicine recommends that you incorporate flexibility exercises a minimum of two to three days per week into your overall fitness program. [11]

I know you are probably feeling a bit overwhelmed after reading all that information. Don’t feel like you have to start out doing it all! Pick one thing to start with and add the other types of exercise into your routine as you grow more comfortable and confident. A consistent walking schedule is a great foundation to build upon.

There are an abundance of good strength programs online. Many are on YouTube.  You can Google “beginner’s online strength program,” or “online strength program for older adults.”  If you want a program that does not require any resistance bands or dumbbells, Google “beginner’s body weight workout program.”
The same is true of balance and flexibility exercises. Just exchange the word “strength” for “balance” or “flexibility” and Google away!

For older adults, Eldergym.com is a great free resource. Another resource if you are over 65 and on a participating Medicare program, is SilverSneakers.com where you can access over 200 exercise videos.

If you are still feeling stuck, tell me in the comments.  I would be glad to provide further direction to find options you feel comfortable with for your exercise program.

With all this said, it is important to exercise for the right reasons and not to allow any form of physical exercise to become elevated above the things of God. We should not exercise to draw attention or glory to ourselves or to our bodies, but to honor God by taking care of the body He has entrusted to our care. We should exercise to have better physical health and strength to devote to spiritual pursuits.

So ask yourself some hard questions and be honest with your answers. Are you being a good steward over the body God created and gave to you? Could your ministry for the Lord be enhanced if you had more energy, less pain, more strength, better balance, and less illness?  How could the ministry you provide now be expanded, or what new ministries might you be able to begin if the above were true for you? These questions are valid for men, women, and young people alike! 

“... whatsoever ye do, do all to the glory of God” (1 Corinthians 10:31).

References:

1) Nieman, David C. and Wentz, Laurel M. “The compelling link between physical activity and the body’s defense system.”  Journal of Sport and Health Science, vol. 8, no. 3, May 2019, pp 201-217
https://www.sciencedirect.com/science/article/pii/S2095254618301005

2)  Nowak, Claire, “Why 20 Minutes Is the Magic Number for a Healthier Immune System”
Updated: Apr. 11, 2020
https://www.thehealthy.com/exercise/exercise-boosts-immune-system/

3)  Campbell, John P, and James E Turner. “Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.” Frontiers in Immunology vol. 9, 648. 16 Apr. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/

4) Farrell, Shannon, “The Simple Trick to Burning More Calories Without Trying”
https://stylecaster.com/beauty/exercising-outside/

5) Kerr, J, et al. “Outdoor physical activity and self rated health in older adults living in two regions of the U.S.”
International Journal of Behavioral Nutrition and Physical Activity, vol. 9, article no. 89, 2012
https://www.ncbi.nlm.nih.gov/pubmed/22846594

6)  Richard M. Ryan, et al.  “Vitalizing effects of being outdoors and in nature.”  Journal of Environmental Psychology, vol. 30, no. 2, June 2010, pp 159-168
https://www.sciencedirect.com/science/article/abs/pii/S0272494409000838?via%3Dihub

7)  Li, Q, et al.  “Effect of phytoncide from trees on human natural killer cell function.”  International Journal of  Immunopathology and Pharmacology, vol. 22, no. 4, Oct-Dec 2009, pp 951-959
https://www.ncbi.nlm.nih.gov/pubmed/20074458

8) Fiatarone, Maria A. et al. “Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People,” N Engl J Med 1994; 330:1769-1775
https://www.nejm.org/doi/full/10.1056/NEJM199406233302501
9)  Weil, Richard, Senior Exercise:  Is it ever too late to build muscle?
https://www.medicinenet.com/senior_exercise/article.htm

10)  Laskowski, Edward R. “How much should the average adult exercise every day?”
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

11)  Kreitzer, Mary Jo, University of Minnesota, “Add Flexibility and Balance Exercises”
https://www.takingcharge.csh.umn.edu/add-flexibility-and-balance-exercises

Healthy Lifestyle, Healthy Immune System—Choosing a Healthy Diet

During this time of pandemic, many of us are re-evaluating our life style and how best to stay healthy. This is a good outcome of the current difficult situation. This is a great time to begin new healthy habits and to determine to CONTINUE them into the future, even after this pandemic ends.

Many of us are searching for ways to boost our immune system. Although there are varied opinions about this topic, several things are generally agreed upon as important:
Healthy diet
Adequate sleep
Avoiding tobacco and alcohol
Reducing stress in our lives
Regular exercise
       
Let’s start at the top with a healthy diet. What you eat can definitely affect your health, including the robustness of your immune system.  If you Google “What is a healthy diet?” you will get wildly varying results. Some say to eat only raw foods, some say to eat a vegan diet, some say to eat paleo; some say to eat keto—and on and on. But we have no reason to be confused or to depend upon the wisdom of men to choose health-giving foods.  God had given us the directions for healthy eating. You will find them in Section 86 of the Doctrine and Covenants, known as the Word of Wisdom.

Just reading the opening verse of Section 86 should stir your heart and mind:  “Behold, verily thus saith the Lord unto you, In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation.”

Wow! Is there anyone who thinks this does not apply to our day? Please take a moment of time today to read or re-read this important direction from the Lord and pray about how you can implement it in your life.

Although there is some debate about interpretation of a few minor points of the Word of Wisdom, several key points are very clear: We are to avoid the use of tobacco and alcohol. (Notice this is also on the list of ways to have a strong immune system.) Hot drinks are not good for us. (Pray about what that means in your life!) We are to eat meat sparingly. (That eliminates the paleo and keto diets.) Grains are to be our staff of life and wheat is particularly for man.

Wheat is for man? Oh, my! What about gluten being evil?! I am not going to try to cover that topic again in this post.  Please read my November 2014 post, “In Defense of the Word of Wisdom: What About Gluten?” as well as my January 2016 post, “In Defense of the Word of Wisdom: Potential Problems with a Gluten-free Diet and Recent Research.”  These articles, although written a number of years ago, still address current questions about gluten and modern wheat.

The Word of Wisdom plainly says that grain is the staff of life. Maybe you are thinking that eating more whole grains is a good idea, but what does that have to do with a stronger immune system? Probably more than you realize. First of all, a diet rich in whole grains has been shown to improve gut health and there is a strong link between gut health and a robust immune system [1].

To fully enjoy the benefits of improved gut health from whole grains, one also needs to reduce the amount of refined grains and other refined foods in one’s diet. Consuming fermented foods also improves gut health. I make homemade kefir which we drink in smoothies, and my husband loves kimchi.

Here is a second way whole grains help immune functioning:  They contain important antioxidants which lower chronic (bad) inflammation in the body [2]. Chronic inflammation appears to be a factor in many diseases such as diabetes, cancer, asthma, and heart disease. These diseases, in turn, can compromise your immune system and make you more vulnerable to viral and bacterial infections.

One specific type of antioxidants in whole grain are called benzoxazinoids or BX. We have known about BX as a biochemical defense in plants since the 1950s, but their presence in whole grains and their potential benefits to human health was discovered by scientists from Aarhus University in 2010.   “Eating a diet rich in BX compounds made certain immune system cells react more strongly to some types of bacteria,” says Associate Professor Inge S. Fomsgaard from the Department of Agroecology at Aarhus University [3].

Whole grains also contain multiple other phytochemicals, vitamins, and minerals that improve immune functioning.  One example is Vitamin E, which has been shown to be a powerful antioxidant that helps your body fight off infection. Guess what is one of the highest sources of Vitamin E? Wheat germ, part of the whole wheat kernel! Because Vitamin E is found in the oil of the wheat germ and can easily go rancid, to get the full benefits of this vitamin from the wheat you eat, choose freshly milled flour or eat cooked wheat kernels whole.
(See my article, “Keeping the Word of Wisdom: The Truth about Commercial Wheat Products,” published May 2015.)

Are you spending more time at home these days? That makes this a great time to begin to try your hand at baking at home and other ways to include more whole grains in your family’s diet! Starting with quick breads is an easy step—whole grain muffins, corn bread, scones, pumpkin bread! The internet is full of recipes.  Just be sure to weed out the ones that are not 100% whole grain.  I recommend choosing recipes that use honey and maple syrup as sweeteners and butter, extra virgin olive oil, or unrefined coconut oil as the fat.  I am also glad to share some of my favorite recipes with you.  Some of my favorites are already on my blog, and I will be posting more in the future. For detailed information about choosing whole grain flours for your home baking, please read my article, “A Trip to the Store: Choosing Whole Grain Foods and Whole Grain Flour,” also published on this month blog.

When baking yeast bread at home for the first time, please realize it is a learned skill and you may have some failures along the way. When I first started baking bread at home, my loaves looked like door stops! I have learned a lot since then and I would be glad to share baking tips with you. I will be posting tips plus my personal bread recipe on my blog soon.

The Word of Wisdom also tells us that fruits and vegetables are part of a healthy diet:
“And again, verily I say unto you, All wholesome herbs God hath ordained for the constitution, nature, and use of man, every herb in the season thereof, and every fruit in the season thereof. All these to be used with prudence and thanksgiving” (verse 2a). (The botanical definition of herb is any seed-producing annual, biennial, or perennial plant that does not develop persistent woody tissue but dies down at the end of a growing season, so would include pretty much every fruit and vegetable that does not grow on a bush or tree.)

During this pandemic, I have been choosing to consciously increase my intake of fresh fruits and vegetables which are high in nutrients know to boost our immune systems. Foods high in Vitamin C include berries, cherries, peppers, kiwis, broccoli, Brussels sprouts, and of course citrus fruits like limes, lemons, and oranges. During this specific season, I am also choosing to take a daily Vitamin C supplement. (My choice is one that includes bioflavinoids.)

Foods high in carotenoids (which the body converts to Vitamin A) include carrots, apricots, sweet potatoes, papaya, mangoes, kale, spinach, and collards. There is some indications that carotenoids in vegetables such as carrots and greens and best absorbed when lightly cooked and eaten with some fat such as butter or olive oil. I choose not to take a Vitamin A supplement because it is fat-soluble and the body stores excess amounts, making over-supplementing a bigger risk than with water soluble vitamins such as C.

Another food I have chosen to increase in my diet is garlic. Garlic is an inexpensive powerhouse when it comes to boosting immunity and has many other health benefits to boot. You’ll get the most benefit from raw garlic. I know, I know. Eating raw garlic can cause bad breath, but since you are going to be six feet away from people, the smell doesn’t matter, right?

I highly recommend investing in an easy to clean garlic press. I love adding pressed garlic on top of salads (and the raw greens minimize the garlic smell on your breath). I also love to add some extra virgin olive oil to the pressed garlic and drizzle it over popcorn. (Popcorn is whole grain, but microwave popcorn is not a good choice.)

Perhaps the best of all, is making your own garlic and herb bread dip. Crush the garlic on a saucer and add extra virgin olive oil. Sprinkle in pinches of herbs such as basil, rosemary, oregano, or others of your choice. Tear a piece of whole wheat bread and dip away. Yum! You will be getting not only the immune boost of the garlic, but also of herbs and whole grains.

If you choose to cook your garlic, don’t heat it above 140°F. Higher temperatures kill the allicin (the main compound in garlic that makes it so healthy), so add garlic to your recipes when you’re almost done cooking.

Elderberry syrup has rightly established a place in the list of potent immune boosters. I choose to take elderberry almost every day as a preventive measure. Because of the way elderberry stimulates the immune system, there is debate about whether it might increase the risk of a cytokine storm reaction during a Covid-19 infection. To play it extra safe during this particular pandemic, it is recommended to take elderberry as a preventive, but to stop supplementing it if you show signs of an infection.

Zinc is another nutrient important to immune health. Whole grains contain zinc in the bran (outer coating).  Raw seeds and nuts are also a good source of zinc, as are mushrooms, kale, legumes, beef and chicken (eaten sparingly!), and sea food such as oysters, crabs, and lobsters.

Even though the Word of Wisdom does not directly address sugar and refined foods, I choose to strictly limit my intake of these on a daily basis (including refined oils). I feel this step is even more important in a time like today when our immune functioning is paramount. There is still debate about our sugar intake’s effect on our immune systems, but I feel it is pretty clear to everyone that sugar and other refined foods are not healthy food choices.

Have you read the promise the Lord gives us if we keep the commandments and the Word of Wisdom?  “And all Saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel, and marrow to their bones, and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint; and I, the Lord, give unto them a promise that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen” (D&C 86:3c-d, emphasis added).

I am confident we would all like to receive these blessings, and the Lord has told us how to obtain them!

References:

1) Vanegas, Sally M. et al.  “Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.” The American Journal of Clinical Nutrition,  vol. 105, no. 3, 2017, pp. 635–650
https://academic.oup.com/ajcn/article/105/3/635/4637852

2)  Xu, Yujie et al. “Whole grain diet reduces systemic inflammation: A meta-analysis of 9 randomized trials.” Medicine, vol. 97, no. 43, 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221555/

3) Aarhus University. "Wholesome wholegrain." ScienceDaily. ScienceDaily, 8 February 2016. www.sciencedaily.com/releases/2016/02/160208124251.htm

A Trip to the Store: Choosing Whole Grain Foods and Whole Grain Flour

“All grain is ordained for the use of man and of beast, to be the staff of life... All grain is good for the food of man...nevertheless, wheat for man...” (Doctrine and Covenants, 86:2c, 3a-b Emphasis added).  

I have been inspired to revive my blog! Defending the Word of Wisdom is very relevant today.

On March 27, 2014, I published an article entitled, “The Staff of Life.” I suggest going back and reading that article before continuing with this one. It lays a foundation for what I will talk about today.   The 2014 article was intended to convinced you to start eating more whole grain foods and contains two of my favorite quick bread recipes. In this article, I would like to provide more information to ease your transition from refined flour products to whole grains, and to help you be a wise shopper.

As consumers have become more aware of the health benefits of whole grains—and scientific studies have substantiated these benefits—a much wider variety of whole grain foods have become available in grocery stores. Unfortunately, many companies to try to make their foods appear whole grain when they are not. Because of this, when you shop for whole grain foods in the grocery store, be sure to read the labels and ingredients lists carefully.

What should you look for? Here are some examples of labels that do NOT mean whole grain: “100% wheat” or “wheat bread” does NOT mean whole grain. “Multi-grain “does NOT mean whole grain. “Stone ground “does NOT mean whole grain. “Pumpernickel” or “rye “ does NOT mean whole grain. “Semolina” does NOT mean whole grain.

Don’t go by color when looking for whole grain products. Many breads have caramel food coloring or molasses added to make them look like whole wheat, and it is also very common to wrap bread in colored bags to make it look “browner.”

What if the label says “whole grain”? Surely that means it is a whole grain food. Yes ... and no. Products that are labeled “whole grain” must have some whole grain in them... but many contain very little. They may be 95% white flour and only 5% whole wheat or whole grain flour. Read the ingredients! They are listed in order by weight, from most to least. For example, when you buy whole wheat bread at the store,  The first ingredient should be 100% whole wheat flour. If enriched flour is listed anywhere as an ingredient, the product is NOT whole grain.

You should also look in the ingredients’ list for fillers and chemical dough conditioners. These lessen the nutritional value of the food. Here is an actual example from a loaf of bread labeled 100% whole wheat: “Water, stone ground whole wheat flour, wheat gluten, cottonseed fiber, yeast, brown sugar. Contains 2% or less of the following: salt, vegetable oil, yeast nutrients, dough conditioners (may contain one or more of the following: mono- and diglycerides, ethoxylated mono- and diglycerides, sodium stearoyl lactylate, calcium peroxide), honey, wheat bran, wheat protein isolate, sulfiting agents, vinegar, natural flavor, soy lecithin, guar gum, sucralose, cornstarch, 1-cysteine, sorbic acid and calcium propionate (preservatives).”

Some list, huh? First of all, because the first ingredient is water, you know that more water is in this loaf of bread than whole wheat flour. This is possible only because of fillers, primarily cottonseed fiber. It doesn’t take much to realize that cottonseed fiber is not a healthy part of your diet, but it’s cheaper than whole grain flour! Also note all the chemicals and dough conditioners found in this ingredient list. They are not part of a healthy diet either! Watch out for high fructose corn syrup,too, another undesirable ingredient which is added to some whole wheat commercial bread. Look for a short, simple list of ingredients more like this: 100% whole wheat flour, water, vegetable oil, honey, vital wheat gluten, yeast, salt.

I have noticed a new trend in the stores recently. I picked up two different products labeled 100% whole wheat, but when I read the ingredient list, the first thing listed was enriched flour (which means white, refined flour). These products did contain whole wheat flour, but they were not a 100% whole wheat product. I don’t know HOW they can legally label these products 100% whole wheat, but they are doing it. So be a careful shopper!

The smartest way to avoid all the labeling confusion is to do more baking at home! This is an outstanding way to improve your family’s diet, add more whole grains, and save money! Your breads will be fresher and free of preservatives and other chemical additives. I recommend using recipes that are designed especially for whole grain flours. Adapting white flour recipes can be tricky.

I highly recommend you do NOT run to the closest grocery store to buy a bag of whole wheat flour. The whole wheat flour available in grocery stores is usually low quality and stale, and makes heavy breads with poor flavor. No wonder most people give up baking with whole wheat! (Please read my May 2015 article to find out facts you need to know about commercial whole wheat flour.) It is worth the effort to get flour from a health food store or food co-op—or maybe you have a friend with a counter top mill who will grind fresh flour for you.

Here is another tip to make the transition to whole wheat easier for you and your family:  Try baking with whole white wheat flour. No, that is not an oxymoron. Whole white wheat flour is a 100% whole grain flour made from new strain of wheat called “white wheat.”

The whole wheat flour available in grocery stores is usually low quality and stale, and makes heavy breads with poor flavor. No wonder most people give up baking with whole wheat! (Please read my May 2015 article to find out facts you need to know about commercial whole wheat flour.)  It is worth the effort to get flour from a health food store or food co-op—or maybe you have a friend with a counter top mill who will grind fresh flour for you.

Standard wheat is red. Whole wheat flour made from red wheat tends to have a bit of a bitter flavor and be heavy. However, you can bake with 100% whole wheat flour made from this new white wheat variety and get a sweeter and lighter colored product, while retaining all the same nutrients and benefits of red whole wheat flour. Look for white whole wheat flour at health food stores.  Just read the label carefully and be sure you aren’t buying white (refined) flour by mistake.

Both red wheat and white wheat come in hard and soft varieties. Hard wheat is higher in protein. This means it contains more gluten, which is necessary for yeast breads to rise properly. Soft wheat is great for muffins and cookies, and any other quick breads leavened with baking powder or baking soda. Flour ground from soft wheat is labeled “pastry flour.” Don’t try to use it to make a loaf of yeast bread! You will be disappointed in the results.

If you are a new baker, I recommend starting out with quick breads, such as nut breads, muffins, waffles, pancakes, scones, and cookies. The internet is full of recipes!  Just be sure to weed out the ones that are not 100% whole grain. I recommend choosing ones that use honey and maple syrup as sweeteners and butter, extra virgin olive oil, or unrefined coconut oil as the fat. I will also be publishing more of my own favorite recipes on this blog.

What about other grains besides wheat? Old-fashioned oatmeal is whole grain. Have a steamy bowl of hot oatmeal. (Try adding a spoonful of unrefined coconut oil and a sprinkle of cinnamon to each bowlful after it is cooked.) You can make whole oat flour by grinding one cup of old-fashioned oatmeal at a time in your blender. Try half wheat flour, half oat flour in cookies and muffins. You may add oat flour to yeast breads, but only in small amounts, as it is low in gluten.

Popcorn is whole grain. Yum! But sorry, you should try to avoid the microwave popcorn, which is full of chemicals. (Another reason to avoid microwave popcorn—or any other microwaved food—is the new wave of information indicating that microwaves may change the molecular structure of foods, making them less nutritious or even harmful. This is a topic you may wish to research.)

Would you like to bake some cornbread to go with that pot of bean soup? When buying cornmeal, look for meal that is NOT de-germinated. If it says de-germinated, the germ and the bran have been removed and it is a refined grain product like white flour. You may have to go to a natural foods store to find cornmeal that is not de-germinated.

One of the easiest whole grain transitions to make is using brown rice (whole grain) instead of white rice (refined). The difference is barely noticeable. Use long-grain brown rice for fluffier rice; short grain brown rice tends to be sticky.

After you practice on quick breads, sooner or later you are going to get the urge to bake a “real” loaf of bread. There are few things as satisfying as a hot loaf of bread fresh out of the oven. Making bread takes practice. Don’t be discouraged if your first efforts are less than perfect. When I first started trying to bake bread, I made “bricks”— heavy, brick-shaped lumps of bread. My husband had to set them on end and cut them lengthwise to get a slice big enough to make a sandwich!

Look for important tips for making homemade whole wheat bread along with my personal recipe in my next blog post!