Natural Weight Loss Foods: Whole Wheat Bread

There are so many natural foods out there that are great in helping you lose weight.  Over the next couple of weeks we will be highlighting a few of them.  The first one is whole wheat bread.

We all know that whole wheat is the best type of wheat but beware, just because your bread is brown does not mean that it is whole wheat.  Even if the label says "wheat" bread and boasts "wheat flour" as the first ingredient, it still may not be made with the flour from wheat.  That brown color?  It comes from caramel coloring.

People still think that bread is fattening, but on the contrary bread can be the best fat-fighting friend on your diet.  Bread is naturally low in fat and can be high in fiber.  Because it is so versatile you can easily eat many servings a day in place of other high calorie foods.  As long as you aren't piling on fatty spreads or fillings, bread can help you lose weight.  The trick is to keep yourself from slathering that bread with butter or margarine.  Try a little olive oil, it has great flavor and is also good for your heart.

Whole-wheat bread is good for you for a number of reasons.  It is high in complex carbohydrates, low in saturated fat, a source of protein and a storehouse of nutrients and fiber.


What milling removes, manufacturers try to put back in. Lost B vitamins -- thiamin, riboflavin, niacin, folic acid -- and iron are added back to form enriched bread products. Many other nutrients, especially minerals and fiber, don't get added back. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity.

The key to buying whole wheat bread is to make sure it says "100% whole wheat".  Unless you read the word "whole" you are not getting all the goodness of the bran and germ.  Also make sure you check the expiration date before you buy, many whole wheat breads lack the preservitives that prolong freshness.  To prevent it from going stale leave at room temperature only what you will eat in a day or two.  Freeze the rest and take out slices and defrost them as you need them.  Don't refrigerate bread, it only makes it go stale faster.

100 Calorie Pack Cookies from the Titanium Chef

100 calorie packs are all the craze right now!  You can get just about any food or snack item in them.  These pre-packaged items are great for portion control but can get a little pricey if you aren't too careful.  And although store bought cookies will do in a pinch lets be honest, homebaked ones are much better!  Here is a recipe to make yummy homemade 100 calorie pack cookies, try them out, you won't be disappointed! 

100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)

Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips

Directions:
Preheat oven to 375 degrees.  In the bowl of a stand mixer, cream together butter, oil and brown sugar.  Add in vanilla, egg white and salt.  Mix until combined.

In a small bowl, whisk together flour and baking soda.  With mixer on low, slowly add flour mixture to butter mixture a little at a time.  Remove bowl from mixer and stir in chocolate chips.

Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart.  Bake cookies until edges are lightly golden, about 5-7 minutes.  Place cookies on cooling rack to cool completely.  Store in airtight container.  Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature. 

One serving is 4 cookies, which is approximately 100 calories.