What's the Deal With Ezekiel Bread?

Anyone who reads health and fitness magazines, blogs or websites has probably been introduced to Ezekiel bread...in text at least. So what IS Ezekiel bread and why is it a better choice than whole wheat or whole grain bread? Here's the lowdown:

What Is Ezekiel Bread?

Ezekiel bread is a bread made from sprouted grains. It's manufactured by Food for Life. According to the company, using live, sprouted grains increases the nutritional content of their breads and bread products. The term Ezekiel Bread comes from the book of Ezekiel in the Bible. (link to Ezekiel 4:9)

What Are Sprouted Grains?

Sprouting is the process of soaking seeds in order to bring about germination. Many seeds can be sprouted through this process. For instance, the most commonly known sprout is the alfalfa sprout. Wheat berries, spelt, rye and quinoa can also be sprouted. Food for Life uses a variety of grains in their Ezekiel bread products. According to Food for Life, sprouting is the only process that allows all of the nutrients in grain to be released. It also converts the glucose in grains to maltose, which may be more easily handled by the body without causing insulin spikes. It is for this reason that sprouted grain breads may be appropriate for some low carbohydrate diets and diabetic diets.

Ezekiel 4:9 Bread

When Food for Life sprouted the grains in the Bible verse and combined them, they found that the Ezekiel bread contained a complete protein similar to protein found in milk and eggs. The Bread contains all nine amino acids from vegetable protein sources. This makes it ideal for vegetarians and vegans. Ezekiel 4:9 bread is low in carbohydrates with just 15 net carbohydrates per slice of bread. The carbohydrates in the bread are of a more slow burning type that don't cause large spikes in blood sugar. It is a low glycemic index product that is appropriate for diabetic diets. It is also high in fiber.

The 4:9 bread contains sprouted wheat, barley and spelt so it is not gluten-free; however, Food for Life says that the active enzymes in the sprouted grains does make the gluten in it more digestible. People with gluten intolerance and Celiac disease should check with their health care provider and proceed with caution before trying the Ezekiel 4:9 bread products. Sprouting changes the way wheat is handled in the body. Check with your doctor if you have a wheat allergy.

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Food Abroad: The Good, The Bad and The Ugly

I have to admit,

I panic a bit about food prior to any vacation, especially a trip to a foreign land.

Casey has gotten pretty used to my annoying food demands at home, but it would seem rather petulant to insist on searching all around unknown territory on foot for an adequate, by my standards, meal. And, don't get me wrong, I have no problem being demanding and petulant.

So it was such a pleasant surprise (for everyone) to find that England had amazing food. Who knew?! I had been stressing about the carb and fat-loaded Cornish pasties and Bangers and Mash for weeks! Turns out that the vast array of ethnicity's that make up the UK have led to an enormous assortment of food.

The highlights;

The Woodmen British Flat (pizza)- This was the boys dish...a field greens, cheddar and mushroom pizza from Union Jacks which is a Jamie Oliver restaurant in London. I HIGHLY reccomend it.

Spicy mustard-based coleslaw- This is what we, girls, ate:) Along with an unbelievable heirloom tomato salad.

hummus, red pepper couscous, butter beans and Turkish spinach flatbread...UNBELIEVABLE!!

If we had more time to spend in Sherborne, I would've taken advantage of this perfectly lovely little farmers market along the street where we stayed.

Here comes the bad...Harrods Chocolate Room is the Devil! No comment on whether I had a sample.

 Annnd...the ugly; fish and chips, and bangers and mash...totally British, totally fattening and totally yummy...so I hear, I swear.



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How to Eat Clean

 Here are some basic principles of clean eating that you'll need to keep in mind:


•Eat primarily non processed foods. If it comes out of a box, don't eat it. If it comes from the earth, eat it
•Eat six times a day. This is to keep your metabolism fired up and it keeps you from getting too hungry
•No alcohol or sodas. Drink lots of water and/or herbal unsweetened tea
•Never miss a meal
•Combine lean protein and complex carbs at every meal
•Avoid all saturated and trans fats
•Eat fresh fruits and vegetables

Ideas for breakfast would be:
•Steel cut oatmeal (not flakes) with berries and 1 Tbsp. chopped walnuts
•4-5 scrambled egg whites with 4 oz. potatoes mixed with red peppers and onions
•1 c. yogurt with 1 c. fresh berries, 1 slice whole wheat toast
•whole wheat pancakes  with fruit
•banana chocolate protein smoothie


NEVER, EVER skip breakfast!!!! Think about it. You've just been sleeping for 7-8 hrs. (hopefully). Your body needs some fuel after not eating for that length of time. Your mother was right. It IS the most important meal of the day!


Lunch:
Okay, here's where things get a bit more challenging. Most people are home at breakfast time. Not so for lunch. My suggestion would be to pack a small cooler the night before and just grab it when you leave for work in the morning. (This is where the planning comes in.) Anyway, here are some lunch ideas:
• 4 oz. chicken on whole wheat bread with mustard and avocado slice; green salad with olive oil and vinegar
•4 oz. chicken, 1/2 c. brown rice, 1 c. low sodium lentil soup
•1 c. whole wheat pasta, 1/2 c. low sodium marinara sauce, 4 oz. grilled chicken breast, 1/2 c. broccoli
•Mexican Egg White Scramble

Dinner:
•4 oz. salmon, 1 medium baked sweet potato and 2 tsp. olive oil
•1 turkey burger patty, 1 baked potato cubed and roasted with 2 tsp. olive oil and 2 tsp. chopped rosemary
•pizza made with 1 whole grain English muffin, 1/4 c. part skim mozzarella cheese; salad made with 1/4 c. chickpeas, 2 tsp. cilantro, 2 tsp. minced garlic and 1 Tbsp. honey-mustard vinaigrette

Snacks:
Snacks are NOT optional!!! You will need to eat 3 snacks a day, one after breakfast, one after lunch, and one after dinner. In the beginning you're going to feel like you're eating ALL THE TIME but soon you will get used to eating this way. Believe me, it beats walking around hungry all day. Here are some tasty snack ideas. All snacks should be around 200 calories.
•Larabars
•1 English muffin with 1 Tbsp. peanut butter
•6 whole wheat crackers and 1 oz. cheese
•1 c. plain Greek yogurt with 1 c. berries
•1 small baked sweet potato mixed with 1 c. plain Greek yogurt Pin It