It’s Weightloss Wednesday! I am 13 pounds down and feel great. Please follow me on YouTube and if you’ve lost weight or are kicking sugar out of your life, I want to know!
Sugar Free Whole Wheat Bread Recipe
One of the more shocking things I learned as I started my Sugar Free journey was that is is pretty much impossible to buy bread without added sugar or HFCS. I never thought of bread as sweet or needing to be sweet to be good but then I learned that the yeast needs sugar in order to rise. So I was in a bit of a quandary, I want bread but not sugar. What’s a guy to do? Fortunately my answer came in the back of one of the first books I read to start me on this journey, Year Without Sugar. I don’t have a mixer so it was a bit tricky to do. (I have since ordered a mixer from Walmart but they are apparently walking it over to me from Bentonville. What takes 2 weeks to be delivered anymore? When will Walmart get the Amazon drones?)
I had to modify the original recipe somewhat for taste and because the original cook time given wasn’t nearly enough. This makes a very tasty wheat bread with a crunchy crust and soft middle. It’s a bit dry-ish but since i almost always eat my sandwiches with a little mustard, it doesn’t bother me. I would recommend you get a bread slicer guide if you don’t already have one. Click the Read More link after the Recipe to see more.
This was one of the first recipes to appear on my site when I was focused primarily on avoiding Fructose, that’s why the Barley Malt Syrup and Dextrose are in the ingredients when they are both sugars, they just don’t contain any fructose. So technically this is a Fructose Free Wheat Bread Recipe, not necessarily sugar free. I’m sorry about any confusion.
- 1 Cup Old-Fashioned Oats
- 3 Cups Boiling Water
- 1½ Tablespoons Active Dry Yeast
- 3 Teaspoons Kosher Salt
- 2 Tablespoons Olive Oil
- ½ Cup Barley Malt Syrup (Look at Whole Foods or Health Food Stores. Can Substitute ¾ Cup Dextrose)
- 2 Cups Whole Wheat Flour
- 5 Cups All-Purpose Flour
- Pour Oats and Boiling Water into Large Bowl (Bowl of a Mixer if you have one) Let sit for 1 hour
- Add Yeast, Salt, Olive Oil, and Barley Malt. Stir until well mixed.
- Add Whole Wheat Flour, continue to stir.
- Stir in 2 Cups of flour
- Stir in 2 more cups of flour, a half-cup at a time. If you are hand-stirring, it's easier about 3 cups in to just take the lump of dough out of the bowl and work it with your hands
- Place dough on floured surface and knead. Add final cup of flour in as it gets sticky. Knead for about 5 minutes
- Put back in bowl and allow to rise for an hour
- Cut dough in half and place in 2 buttered loaf pans. Let rise for another 30 minutes.
- About 15 minutes into this final rise, preheat your oven to 375 degrees
- Bake at 375 for 45 minutes
- Remove and let sit for a few minutes before turning them out on a rack to cool
- Slice and serve
My Sugar Free Journey: Part One
It Started at The Beginning
I have been fat for as long as I can remember. I was a fat kid, fat in Jr High, fat in High School, fat in my Wedding pics, and only got fatter as the years went on. I knew I was big but didn’t really have a sense of HOW big I was getting or what it was doing to my health. I mean I knew I was never going to run a marathon but I was fine with that because who in their right mind wants to run a marathon?
No Self-Evaluation Skills At All
I know at this point the best thing to do is to put up an old picture of when I was at my biggest but I can’t bring myself to do it…not yet at least. UPDATE: You can see a pic of me at the top of the 28 Day Challenge group. One of the reasons I didn’t have a grasp of how big I had gotten was that we didn’t own a scale that would go up high enough to weigh me. It stopped at 250 and I figured I was maybe 20 pounds or so over that. I was a smidge off.
Somehow or another I got a membership in to a 24 Hour fitness and was able to use their scales and BOY was I shocked to see my weight. I was tipping the scales at a whopping 400 pounds. Then I decided to go to the doctor (something I NEVER do) to see how bad things had gotten. I got as far into the physical as checking my blood pressure before it was clear I had an issue.
I Envisioned Pricking My Finger and Being Able to Shoot Blood for 20 Yards
I don’t remember the second number of the BP because I was so focused on the first. I knew healthy BP was like 120/80 or something so expected to be like 160/something. I wasn’t even close. It was 220+ over something. The nurse checked it twice because she was sure the machine had malfunctioned, then asked me if I was having chest pains. Then she said she was calling an ambulance to take me to the hospital. I said “Nope, I’m self-employed and have the world’s crappiest insurance, I can’t afford that.” So I got a stern talking to by the doc, some blood pressure medicine and was out the door.
And So It Began
But at least now I was motivated…kinda. I spent the next few years trying different diets and different exercise programs. I managed to lose some but it was a mostly horrible period in my life.
Next time: We look at the diets I tried and why they failed.
What is Sugar-Free at Subway?
This is a new blog so I haven’t had time to flesh out the “rules” for what is sugar-free. Basically, when I say sugar-free, I am referring mainly to fructose. Fructose is the sugar that is making us fat as our body has no real way to regulate our intake of fructose. (Again, more on this as we move forward.) Sugars such as Lactose, Glucose, Dextrose, Corn Syrup (Not HFCS), Maltodextrose and Maltodextrin are allowed as our bodies are equipped to deal with them.
Here is what we can eat at Subway
All this information was compiled using the official Subway Ingredient List
- Turkey Bologna
- Egg Patties (Breakfast Items)
- Roast Beef
- All Cheeses and Vegetables
- Buffalo Sauce
- Light Mayo
- Oil and Vinegar (Not the vinaigrette)
That’s it so I hope you enjoy Roast Beef and Pepperoni salads with Oil & Vinegar Dressing!
Will You Take the “Fed Up” Challenge?
These last few weeks have been such a roller coaster for me. As I have been learning about the dangers of Fructose and wondering why in the world no one had ever told me about the dangers of eating it, I was filled with a desire to tell as many people as possible about the dangers of what is being added to our food.
It looks as if no less a newswoman than Katie Couric has been learning the same things and started working with Laurie David (An Inconvenient Truth) to put out a documentary detailing the dangers of all the sugar we have been eating. “Fed Up” is the title of this new documentary and will hopefully wake more people up to the health problems that happen when you feed an entire nation way more sugar than we were ever intended to have. Check out the trailer.
You want to watch that, don’t you! To go along with this new movie, they have issued the “Fed Up Challenge”. Starting Monday, they want as many people as possible to cut sugar out of their diet for 10 days. Can you do it?
Head on over to the Fed Up Challenge page and sign up. You will be entered to win prizes and get more information about the project. Then be sure to go see the movie at one of these theaters when it is released tomorrow, May 9th. Let’s get the sugar out of our food!