Exercise can make all the difference with weight loss. By itself it may not be enough to get the pounds coming off but combine exercise with a healthy well-balanced diet and attention to calories and you’ve got a winner. You will be more likely to lose the kind of weight you want to lose: fat and not lean tissue such as muscle. You’ll also improve the odds of being able to maintain your weight when you reach your weight loss goal.

The problem with exercise is figuring out what kind of exercise you can commit to doing on a regular basis. When life gets busy, exercise is often one of the first things to get squeezed out! I’m no different than anyone else and I know that’s true for me. High intensity workouts may be a solution.

High Intensity Workouts for Weight Loss

I’ve spent time these past few months looking for ideas on how to get the exercise I need in a way that fits my varying schedule and time limitations. I feel it’s best to have options and not be dependent on doing one thing. It’s also good to mix up an exercise routine for both weight loss and overall fitness.

I was a runner for many years and that can be time consuming (especially for me because I am not fast!) I’ve also discovered that as wonderful as running may be it is not necessarily the best choice for either weight loss or maintenance. I found I was happy if I could just maintain my weight when running and didn’t gain weight! It’s all too easy to overcompensate with eating when doing lots of exercise. But everyone is different so do what works for you.

If you don’t have the time, interest, or ability to do long distance running, short-distance running, or  long walks there are other choices. For some new exercise ideas you can do when you don’t have much time you may want to consider doing high intensity workouts. I’d like to share a few intense exercise demonstrations I’ve found with a bit of research on YouTube.

No Equipment Needed and Very Little Time

The best way to get more out of your exercise routine in less time is to increase the intensity of the exercise. In this video you’ll find an example of a workout routine that will give you an intense workout in just 5 minutes to start. Better yet, no special equipment is necessary. However, if you have NOT been exercising for a while this may be too intense for you. Otherwise, you will want to gradually work on increasing the repetitions till you can do the workout two to four times in a row for a total of 10 to 20 minutes.

Tabata

For the best fat burning exercise you may want to try some form of interval training. This kind of training requires switching between high intensity exercise and lower intensity or rest. A new form of exercise in the fitness world that uses this concept is called Tabata.

From what I can determine this kind of routine recommends doing some form of intense exercise for 20 seconds followed by 10 seconds of rest. The cycle is then repeated. Although I am not an exercise expert, I am aware there are some experts who don’t feel ten seconds is enough of a rest interval between the intense episodes for the best kind of interval training. Be that as it may the Tabata exercises will give you quite a workout if you are ready!

Only give Tabata training a try if you have already achieved some degree of fitness. The personal trainer/fitness expert in the video is firm on this point with good reason. However, if you are ready this form of exercise will switch up your routine to provide you with excellent cardio and strength training in very little time. [The trainer also recommends using an interval timer called Gymboss. Although it sounds interesting I have not given it a try myself.]

Kettlebell Exercises

The last workout routine I want to share with you demonstrates kettlebell exercises. I am only beginning to do this form of exercise but I must say I like it a lot. The cost of investing in a set of basic kettlebells is not too expensive. If you’d like to read more about the set I purchased and my thoughts about doing this kind of exercise you may want to read an review I wrote a while back: Kettlebells and Weight Loss

Hope these videos show you some ways you can get a high intensity workout for weight loss right at home with only a little time and little or no equipment. If you are not ready for this level of intensity I would encourage you to begin with what you can do. Let me know if you would like suggestions for exercise routines that are more suitable for a beginner.

Disclaimer: I am a Nutritionist and not a personal trainer or fitness specialist so I’ll let the videos speak for themselves. Most of what I’ve learned comes from studying on my own, personal experiences, and the experiences of my family and friends. Use caution when engaging in new forms of exercise and if necessary consult with your physician about what may or may not be appropriate for you.

Exercise and Weight Loss: Should you check with a doctor first?

I’ve been working on creating my own healthy snack bar recipe for some time now. It’s quite good! I thought I would share it with you today before I spend any more time experimenting. It could be months before I figure out the ingredient combination I like best.

Make your own healthy snack bars!

I decided to come up with a recipe after finding a delicious snack bar made locally. It’s one of the tastiest snack bars I’ve ever had. The ingredients are a healthy mix of things such as peanut butter, oats, raisins, flax meal, etc. However, it’s a fair-sized, dense bar that can last me several days. Just a few bites are so filling! I don’t know what the calorie count might be but I’m sure it’s a LOT! So I decided I would to attempt to make my own lower calorie version.

I’ve mixed and matched all kinds of ingredients. The one I’ve come up with is not the same as the locally made version BUT it’s good. When I need just a little something, a healthy snack to tide me over, it hits the spot.

I now make up a batch of 12 snack bars once every 2-3 weeks or so. It only takes me about 15 minutes to measure, mix, spread out, and then cut and individually wrap each bar. No cooking necessary! I store the bars in the refrigerator but you can safely throw a wrapped bar in your purse if you are heading out and will be eating the bar within a few hours. The ingredients do not necessarily need refrigeration from what I can determine, on the other hand, storing in the refrigerator would be best to be on the safe side.

(Note: On a hot day the peanut butter could get messy if you are carrying one in your purse.)

Peanut Butter Snack Bar

Ingredients:

1/2 cup natural peanut butter

2 tbsp. honey

2 tsp. vanilla extract

2 tbsp. craisins

1/4 cup quick oats

3 tbsp. oat bran

2 tbsp dates (about 4 small dates such as Sunsweet or Sunmaid pitted dates NOT the higher calorie Medjool dates)

2 tbsp. sesame seeds

1 tbsp. millet seeds (these are good if you like crunchy otherwise omit)

2 tbsp. wheat germ

Directions:

Simply measure all ingredients into a small to medium size bowl. Mix well. Turn mixture out onto a cutting board or greased glass bread pan and spread out to about 1/2 inch thick. Cut into 12 uniform pieces and wrap individually with saran wrap.

Nutrition per bar:

120 total calories

5.2 grams of total fat

0.9 grams saturated fat

1.8 grams dietary fiber

3.9 grams protein

14.4 grams total carbohydrates

6.5 grams natural sugar

These snack bars are SMALL. They are about the size of one medium to small size cookie but bar shaped to hold together better. I see them as being about the size of a small Larabar (a snack size commercially made bar). So how does my recipe compare with my general guidelines for a healthy low calorie snack bars while on a low calorie diet? I’ll compare my recipe with Larabars, one of my current store bought favorites, to see how it stacks up.

In the article on low calorie nutrition bars, I suggest keeping calories to 100 or less for a snack. The peanut butter bars have about 120 so not too far off. Some Larabar snack bars have 90-100 calories so they do a bit better.

However, I then suggest looking for 3+ grams of dietary fiber, if possible. My homemade recipe has about 1.8 grams while the Larabars have about 2-3 grams. I also suggest choosing a snack bar with 2-4 grams of protein. This recipe provides almost 4 grams of protein per bar while a Larabar has 2-3 depending on the flavor.

So all in all I think I’ve done fairly well. I find having just one of these bars to be quite filling and satisfying despite the small size. I hope you’ll give this healthy snack bar recipe a try! Let me know what you think if you make it and what kind of modifications you try. After all, there are hundreds of possible variations on this basic theme. See what you come up with and enjoy!

I know I will have a successful week of weight management and exercise if I plan ahead. What I eat matters! Exercise matters also. But exercise cannot make up for an unhealthy diet.

Plan ahead to have low calorie nutritious fruit AND VEGGIES each week.

It’s not simply a matter of tracking caloric intake each day for weight loss or maintenance. If it were then it might be relatively easy. However, given the number of overweight or obese individuals in the U.S., it’s quite clear that calorie counting is not enough. I’ve known many dieters who are better at tracking calorie count than me but that all too often does not translate into weight loss success.

Here is the problem. The most significant challenge for most people is not simply how much they eat but WHAT THEY EAT. I’m not saying calories don’t matter because they do. However, what you eat INFLUENCES on HOW MUCH you eat. Yes. What you eat influences your hunger and desire for food. Choosing to eat healthy food can make the difference between winning at weight loss or not.

To give myself the greatest chance of staying on track, I like to begin each week with a plan. When I have a system in place it is so much easier to do what I need to do to eat properly and exercise. I mean honestly, how often do your weeks go by without some kind of unexpected challenge? Not often for me! When the unexpected comes up, healthy eating and exercise can fall by the wayside if I don’t have a plan.

Here are some of the things I do to be prepared. Maybe you’ll find an idea or two you haven’t thought of before to start each week out right.

1. I ask myself which protein foods I will plan my meals and snacks around in the coming week. I often choose lean chicken or turkey, eggs, beans, and sometimes fish.

I don’t eat fish as often as I might like because I have a hard time finding fish to purchase that I can trust from the grocery stores where I live. A LOT of the fresh/frozen fish sold in these stores comes from China and other far eastern countries where food safety is not as closely regulated as it is here in the United States (and we are far from perfect!).

2. I determine whether or not I have enough healthy snack foods on hand for eating at home and away. My planning helps me ensure I have enough fruit, cut up veggies, low fat cottage cheese or low fat plain yogurt, nutrition bars (both homemade and store bought), dried fruit, whole grain crackers, or low fat cheese.

3. I ask what I might need to do or prepare in advance.

I might make homemade nutrition bars (peanut butter bars or other), hard-boiled eggs, low calorie muffins, breakfast cookies, homemade instant oatmeal, or freeze bananas to use in making smoothies or instant ice cream (for those days when having just a little will satisfy my desire and I don’t have to keep a whole carton in my freezer). I will typically only need to do advance preparation with one or two of these each week to keep things on track.

Something else I might do to enhance my chances of eating lots of low calorie healthy veggies is to make sure I have some fresh cut up veggies ready to eat. Or I might roast or grill veggies by first washing and cutting up a bunch then tossing them in a little olive oil and seasoning. This is so easy to do. I then have roasted or grilled veggies I can use throughout the week to make a quick salad, add to a sandwich, or serve as a side dish with lunch or dinner.

4. We review recipe lists/notebooks for meal ideas.

My husband and I determine what meal or two he is willing to prepare for supper. Will the meal(s) make enough to have more than one meal of what I call “planned overs”?

Then I decide which two or three meals I am willing to prepare. Will there be planned overs? Do I have the time to try a new recipe?

How many total meals will we have? We typically eat out once a week so we often need 6 suppers. It will vary if one or the other of us is away from home for one or more evening meals.

If we plan on actually COOKING three meals, will we have enough planned overs to cover the other three meals without having to cook? If not, will I need to have a quick meal or two? If so, this might be a week to include something we’ve frozen from a planned over in the past 1-3 months. Or we might choose to make a quick to prepare “no cooking necessary” meal. For example, sandwiches served with a low sodium canned soup or an easy chef salad might be two possibilities.

Planning for breakfasts and lunches is quite simple. If you’d like to learn more about this part of my system you might want to read: Healthy Low Calorie Meals. By having a system we keep the time necessary to plan and prepare meals and snacks to a minimum.

5. We make a grocery list.

Writing up a grocery list once we have a plan for our meals and snacks is quite easy. But we do need to re-stock our pantry each week if the system is to function at it’s best. Recently we haven’t been doing this as well I would like.

So this year I have promised myself I will make up a pantry list. My husband does more of the grocery shopping than I do and he’s done an awesome job of keeping us well stocked over the years with whatever we might need. However, ahem…, we are getting older or maybe the issue is that we have been too busy. Whatever the reason, we find ourselves forgetting to replenish the pantry with this or that. Having a checklist will help me make sure I have what I need on hand when I need it!

6. I decide if I have the time to try a new recipe that fits the season.

If I am making a new recipe I’m careful to choose something that fits the season of the year. Will the fruits or vegetables I need be available at a reasonable price at this time of year? Which ones might make the best choice for including in my diet? (See high fiber fruits and vegetables or veggies for breakfast)

7. I decide what exercise I would like to do in the coming week.

The exercise I do varies from one season to another and sometimes from week to week or even day to day. I do try to get some walking in each week preferably outdoors no matter what the temperature but it doesn’t always work out. When the weather is not cooperating, I will sometimes do my walking at an indoor mall or track. At other times I choose to ride on a stationary bike instead.

Other exercises I like to do on a regular basis includes yoga or pilates, kettlebells for weight loss, or a variety of DVD exercise routines.

These are seven things that help keep me on track with managing my weight and achieving better fitness and overall health. Planning ahead also saves me time and energy. What do you do each week to improve your chances for success? I’d love to hear your thoughts!

One of the most important things I’ve learned over the years is that weight management for most people is an ongoing challenge. We don’t struggle to reach our goal weight then simply “coast” for the rest of life. Far from it. At the same time I can tell you that achieving and maintaining a healthy weight is easier with some solid knowledge about food and nutrition, self-awareness, motivation, and successful strategies.

Eat a whole orange for more dietary fiber and nutrients instead of drinking orange juice.

I can put on weight faster than just about anyone else I’ve ever met. My gender, height, and age are not working in my favor. I’m a woman, which typically means having a slower metabolism than a man of the same height, age, and weight. I’m short and that translates to a slower metabolism than someone taller. I’m getting older and so I am affected by the inevitable metabolic slowdown that begins around the age of 40.

However, the one thing I do have control over is exercise. Sometimes I get the exercise I need and sometimes I don’t.

How about you? How do you fare with metabolism? Do you understand how it works, what your metabolic needs might be, and how to keep your metabolism running smoothly? If not, I would encourage you to read a series I wrote on what we currently know about metabolism.

It must be my metabolism: Part One

My basal metabolic needs hover around 1200 calories. That’s what I need to keep my organ systems functioning well even if I were at complete rest for 24 hours. If I do anything at all, but am mostly sedentary, my total caloric needs are just 1400 calories per day. That’s why I write a lot about low calorie diets. I have to watch what I eat and make sure I get the exercise or other physical activity I need. Not being vigilant can mean putting on weight FAST.

Fortunately, I’ve learned many things over the years in my work as a Nutritionist that helps me manage weight more easily. I’ll share some of the things I’ve discovered in recent years that have helped me a LOT. Maybe you’ll find a tip or two that will work for you. I’ll also share some of the ways I could improve.

Some Lessons Learned and Heeded

One of the most important lessons I’ve learned with respect to what I have on hand to eat is the need to have “enough” lean or low calorie protein foods. Striking the right balance is a bit of a challenge because if I have too much on hand, I end up with waste. Not having enough means I may not get the protein I prefer to have to not only meet my basic needs with respect to physiology but also to keep me feeling full and satisfied.

At the beginning of each week I decide which lean protein foods I will be purchasing. Most of the protein foods I buy will get incorporated into meals. This might include a lean cut of meat, poultry, fish, eggs, or beans.

I also have protein foods for quick, easy, and nutritious low calorie snacks. One week it might be a carton of low fat cottage cheese. Another week it might be lean slices of chicken or turkey. Or I might choose to boil 4-5 eggs at the beginning of the week to have hard-boiled eggs readily available in the refrigerator. There are plenty of other choices but these are some of my current favorites. Having some kind of quick-to-eat lean protein matters.

In addition to having lean protein available for meals and snacks, I need to have other healthy low calorie snack foods on hand such as fruit or raw cut veggies. Something else I’ve been enjoying recently are my own homemade nutrition bars made of peanut butter, dried fruit, oatmeal, a little honey, seeds, and sometimes nuts.

Although I like these bars, I’m still experimenting with coming up with the right mix of ingredients. I make each bar small to keep the calorie count down. I find them to be very satisfying as well as nutritious. I also keep one or two small commercially prepared snack bars such as Larabars in my purse. This way I have something handy to eat if I’m away from home and hunger hits but there’s nothing available that’s low calorie or healthy.

Best Nutrition Bars for Women: Part One

Another tip is to avoid having tempting snack foods at my desk. Having something available for those times when I’m too busy to break away to eat properly is important. BUT if I have too much of what I like, I can easily get carried away eating it at times when I’m not necessarily hungry.

I keep a small amount of almonds and a carton or two of soymilk near my desk but in a location I cannot see. I only rely on these if I am actually hungry but cannot stop work to go eat.

Here are a few more changes I’ve made in recent years:

I now eat whole fruit most of the time rather than drink juice. For example, I gave up on drinking orange juice quite a while ago because I get more dietary fiber and other nutrients when I eat a whole orange.

When eating out I’ve learned to look for lean cuts of meat, skinless poultry, or fish without breading or high calorie sauces. In addition, I choose to substitute the carb part of the meal such as white potatoes, white rice, or pasta with an extra serving of veggies. If the portion size is very big, I’ll only eat half and take the rest home. By doing these things it helps me to cut down on calories and lowers my overall carb intake for the day.

I do plan for one or two cheat meals each week when I am allowed to have whatever I want. If you try this strategy, I encourage you to plan for something that’s really tasty and satisfying (otherwise why bother?). In addition, you need to eat slowly so that you recognize when you are full and stop before overeating!

What have YOU learned about yourself or your way of eating that is making things easier for you now? Please share!

My Ongoing Challenges

The one challenge I struggle with more than anything else is overestimating how many calories I burn when I exercise. By doing this I have a tendency to allow myself to eat larger portions and less than healthy foods because I THINK I have burned lots of calories.

Something I experimented with this past year to avoid this problem is the BodyMedia Fit armband. In a previous article, I shared how much I learned about the calories I burn each day. What an eye opener! When I stop wearing the armband, in just a short 2-3 months I begin to forget. I may need to wear the armband for a few days 2-3 times a year as a gentle reminder of my caloric needs.

Something else I find to be very helpful if I actually use it is a pedometer.

I also need to work on limiting the number of potential treats and less than healthy foods in my house. I do buy some of these items but my dear husband tends to bring home more of the things I would rather not have around. My current solution is to at least put the food where I do not see it every time I walk into the kitchen!

What kinds of things are you struggling with? Would you be so kind as to let me know in the comments? Thanks!

Novel Idea for Motivation

I came across an intriguing idea in a USA Today article for weight loss motivation. The tip was to hang up a pair of skinny jeans in a place you see often, possibly even the kitchen! Now this could work for any outfit that you’d like to fit into soon. Choose one that might fit better with the loss of just a few pounds (1-5). I think that’s a creative idea!

For more ideas on doing what works for YOU, you may want to read the article Weight Loss Advice: Tips from Others that I wrote not too long ago.

O.K. these are just a sampling of my recent experiences and ideas. I hope I’ve inspired you enough to get you thinking about the past year with respect to what is working for you and what isn’t when it comes to achieving or maintaining a healthy weight. What might you change?

Wishing you the very best for Happy Holidays! I will be off Christmas week visiting my mother and other family. I hope to be back publishing sometime the first week of January. Happy New Year!

Just how do you go about choosing the best bread for a low calorie diet? Which bread is best for weight loss? Calories count but there is so much more to keep in mind when purchasing bread. Aside from calories, you want to look for whole grains, dietary fiber, and bread that has not had too much sugar added. Are you purchasing the best bread for your weight loss success when you shop?

"Wheat" bread does not mean whole wheat.

A while ago I wrote about the importance of whole grains for weight loss. If you are conscientious about including whole grains in your diet, you may not have found it to be difficult to include oatmeal or whole barley or brown rice instead of white. But when it comes to whole wheat and bread it becomes quite a bit more complicated.

As a whole grain, whole wheat will provide you with a more complete array of nutrients then bread made with enriched all-purpose flour or bread flour (not whole grains). This means you will also be getting more dietary fiber because whole wheat is made from the bran as well as the germ of whole kernels of wheat. Bread flour and all-purpose flour are made from just the inner part of the wheat kernel or germ.

WHY DOES THIS MATTER?

Knowing the difference between whole-wheat flour and bread flour or all-purpose flour makes it easier to understand why whole wheat is a better choice. What’s more is that you will also be less likely to be mislead by the term whole grains on a package label.

The presence of whole grains in bread means better nutrition. But the presence of “grains” does not automatically make a particular bread a good choice. Most bread is made from grains.

First of all, how many WHOLE grains are present? The Whole Grains Council suggests getting 48 grams of whole grains each day. However, scientists have not yet determined how many whole grains would be best. It’s also clear that some people need to avoid certain grains entirely (for example those with gluten intolerance, celiac disease, or wheat allergy).

If you can eat wheat bread without health challenges then I recommend you seek bread with labels saying 100% whole wheat or 100% whole grain. The next best way is to look at the first ingredient in the list on the back of a package. If it lists a whole grain as the first ingredient then you will know you are getting a minimum of 50 percent whole grain by weight.

Something else to keep in mind is that whole grains and dietary fiber are not the one and the same. Eight grams of whole grain will generally have less than one gram of dietary fiber. (The recommended amount of dietary fiber for young women is 25 grams per day. For women over the age of 50, the recommendation is 21 grams per day.)

Finding a suitable whole wheat bread when grocery shopping is not easy. I often see package labels with misleading statements. These statements are included to get your attention but may or may not provide you with the information you need to make a good choice.

WHOLE WHEAT FLOUR AND BREAD MAKING

Wheat flour is the preferred choice for bread making because it is a good source of proteins that form gluten when mixed with liquids. The formation of gluten is necessary to provide the structure and elasticity of bread dough when making yeast leavened breads.

Evidently, flour can be milled from a variety of foods including corn, rice, beans (legumes), nuts, and even some fruits and vegetables. But not all flours contain the right kind of proteins to make the gluten necessary for leavened bread. For this reason wheat bread (both white and whole wheat) is by far the most commonly found bread on grocery store shelves in the United States.

Yeast breads made with whole wheat will typically make heavier more compact bread than the bread made primarily from bread flour or all-purpose flour. In an effort to come up with a suitable compromise with respect to taste, texture, nutrition, and safety, commercially made bread is often a complex formulation of ingredients.

When you combine the difficulty of making leavened bread that remains shelf stable and fresh for a period of time with the need to provide reasonably good nutrition, you may begin to see why the formulation for commercial breads can be so complex. So what should you buy?

PURCHASING WHOLE WHEAT BREAD

What is best for you will depend on your particular needs. I’d like to show you some products labels to alert you to the kinds of things you might want to watch for when buying whole wheat bread. The products I will be sharing are for illustration only and may or may not be a good choice for you.

HyVee Wheat Muffins (see photo earlier)

If nothing other than the word “wheat” bread is on the package the product is NOT a whole wheat bread. It may or may not have any whole grains and that will mean less nutrition, including less dietary fiber (unless additional fiber has been added). The calorie count will vary. Just because a wheat bread has a low calorie count does not make it a good choice. You can do much better.

Package claims and labeling can be confusing!

Pepperidge Farm 100% Natural 9 Grain Bread is an interesting example that certainly sounds like it would be a healthy choice but is it? It may or may not be depending on your needs. Let’s take a closer look.

First of all the word “Natural” is not regulated. It is often included on food package covers because it sounds good but it may or may not be relevant. Without regulation what exactly does natural mean? Who knows? So I would suggest you ignore that.

Second, this bread is a “whole grain bread” with 9 different grains. BUT what you need to know is that the presence of different grains does not mean all of these grains are necessarily whole grains. We’ll take a look at the ingredient list to see what’s included.

Third, the bread has 3 grams of dietary fiber per slice. That’s good but it does suggest that the bread was made with added fiber of some kind. A bit of added fiber is fine. A lot of added fiber may or may not be good.

This is a reasonably healthy bread but is it the best choice for you?

O.K. let’s take a look at the labels on the back of the package. What I see is that this bread might be a reasonably good choice if calories were not a factor. But the nutrition is not as good as it seems and at 100 calories a slice, I feel you can do better.

I believe, a slice of bread typically has far more calories then it needs these days. Back in the 1970s, a typical slice of bread had only 70 calories. Now all too often a slice has from 90-140 calories or more! Some of the added calories come from sugar and some from added protein.

Each slice of bread in this package has 3 grams of sugar! That’s a lot. After all, 4 grams of sugar would be about 1 tsp. of sugar. Do you really need a little less than one tsp. of sugar per slice?

Four grams of protein per slice is good but the higher amount than usual suggests some of the protein has been added from an additional ingredient. I see whey listed in the ingredients as the likely source.

Whole wheat flour is listed as the first ingredient in the list so that means you would be getting at least 50% or more of whole grain. But none of the other 8 grains seem to be whole. If they were they would be listed as “whole” then the name of the particular grain. (This is true in the United States; in other countries regulations may not require this designation.)

Overall I would say this bread is not the best choice for most people but it could be worse. However it is NOT a good choice for anyone watching his or her caloric intake. On the other hand, if you really like this bread then you might consider eating only one slice at a time. For example, when making a sandwich, have it be an “open-face” sandwich with only one slice not two.

This bread has a long list of positive sounding features:

• No artificial color, flavors or preservatives
• Made with 100% whole wheat flour
• 22 grams of whole grains per slice
• 3 grams of fiber per slice
• Baked with lower sodium natural sea salt.

This list does not share the whole story. Make your decision about whether or not a particular bread is good for you based on several factors: Whole grains? If yes, how much is present? Dietary fiber? Added sugar? And last but not least how many calories?

In part two of this article, I will share more examples of what you want to assess when buying bread so you can make the best choice for you. The topic of bread flours, nutrition, bread making, and the guidelines for choosing the right kind of bread for weight loss and better health is difficult. If what I have shared is not making sense please don’t hesitate to ask questions!