BodyRock.TV

If I must must must have something along the lines of “bread”, I usually go for wasa crackers, whole wheat/no oil/no preservative bread (Islamic in origin I believe) or kamut bread. Other faves of mine include ancient grain and flax seed bread, but be careful with the brands, cause they always know how to slip sugar or unhealthy canola oil in there somehow >.<

Hi all!
It was interesting to read about bread.
I agree that bread is a great way to get the complex carbs we need.
And we should watch how much do we eat bread.

Sometime when i want to do some special meal with it I use those recipe.
http://www.say7.info/cook/recipe/22-Buterbrodyi.html

That’s really easy to do, also I add cheese with eggs and those middle bread slices.

I am all about the bakery or nothing rule. Freshly baked bread is SO much tastier. Plus, this rule helps to eliminate fast foods from our diets. :) Huge fan. Love the articles!

I say bread! I am working out from when I was 16, and have always been eating bread. Not all kind of bread of course. I do not eat white bread. It just is not an option. I eat pumpkin bread and toast it. Only in the morning I eat non toasted pumpkin bread with peanut butter.
In my opinion diets are bad. Very bad!

i think flat breads (like the indian style, not mexican) are the best since they can be made of just whole wheat flour, a pinch of salt and water. no need to add baking soda or yeast or anything else. plus, to change it up a bit, u can add a pinch of cumin or poopy seeds, and to rely take it to the next level…u make a vegetable mix, put it between two small ball of dough and roll it out flat, n then just cook it like any other flat bread :)

I avoid bread or anything with gluten in it. Sometimes I’ll have it but then I’ll get gastrointestinal disturbances. Yes I agree bread is good for you but only if it’s not white bread. I love breads made with many grains. So yummy. Just always check the ingredients first and make sure you can pronounce every ingredient and that it’s natural. :)

Bread is actually a wonderful replacement of other carbs. Spaghetti, for instance, is far easier to over-portion and load with sugary pasta sauce and oils. Rice, too, is an addictive portion-control problem. Bread can be measured by the slice and has so many clever uses. If it gets stale (as natural breads should) then it’s ripe for making a bread pudding or croutons (or feeding the pigeons…). I would just be weary of breads with compound labels: “honey-oat” “honey-wheat” “cinnamon-raisin”. These have more sugar calories than normal bakery breads, and I’d rather have the option of adding the honey/cinnamon/etc. myself.
Usually I like my bread whole wheat or multi-grain, toasted, seasoned with garlic and rosemary and squirted with lemon juice. Delish and so healthy!

[...] This post was mentioned on Twitter by Nick Delgado. Nick Delgado said: Bread – To eat or not to eat? | Fitness Advice, Workout Videos … http://bit.ly/g0wjV [...]

I bake whole wheat bread in a bread machine. It takes 5 minutes of prep time tops. I buy compressed yeast and keep the bulk in the ‘fridge along with about an 2 ounces covered at room temperature. I buy gluten in bulk from a health food store and the rest of the ingredients I get at the grocery. The taste is better than anything you can buy and the smell of fresh-baked bread is wonderful. Oh, and the price per loaf is less than $0.50 USD.

I usually use canola oil rather than extra virgin olive oil. Canola oil is better for you, costs less than olive oil and is a product or byproduct of Canadian agriculture. I like supporting my northern neighbors.

I’ve heared the opinion that flat bread is not bad for you – the one that doesn’t have those kind of pores and bubbles inside, like when you breake it – it should be flat and even, no signs of rising… don’t remember what that indicates,i think something to do with yeast and shugar, not sure though, but jujing by that rule pita is ok! bread like that was around for sentures.. personally I always look for multigrane and less sugar possible!

Ezekial Bread, made by Food For Life, makes a line of breads, buns and wraps made from sprouted whole grains. They’re organic, high in protein and nutrients and have no sugar. Nature’s Path also makes a sprouted unleven bread called manna. It’s heavier, more like a loaf, but has no flour and is also made from organic sprouted grains. Sooooo yummy with a little almond butter and honey, and a great sources of low GI complex carbohydrates.

i forgot to mention…both can be found in the frozen section of many health food stores, or the health food section of your grocery store!

Also, just as good as bakery made bread, is making your own at home with a bread baking machine. This way you control the ingredients. I include bread daily but I do so earlier in the day. When you make your own bread you can add lots of things not found in bakery breads such as nuts, psyllium, dried cranberries, chopped dates, honey etc. You can really experiment and make it delicious.

I live in france and I eat “french” or “italian”!
I fully agree with your comments!
Friendly yours!

Despite I eat very clean, I eat bread! I make it every day by myself in my bread-maker ;). It is so easy and I exactly know what is in it and what is not. I bake only whole grains bead which is my favorite. I by a mix in a local store which contains only whole wheat and oat meals and mais and some semens. Only good stuff. I use these brad for making some really healthy sandwiches for my snacks through the day. Also those which Zuzana shows how to prepare in some videos. They are so tasty!

Enjoy,

Tina

I believe in what you say for a long term goal. Hence, if you are trying get get cut, you must avoid breads and starches and sugar for sure – the first 2-4 weeks is essential. Once that is done. Move right into the multigrain whole wheat pasta and breads (portion control) ands yes, you will be fine. No need to eat white rice or bread or pasta – waste of mo energy I say !

FLAXSEED OIL QUESTION:

I cook with flaxseed OIL, plus I eat it grinded in my drink or food or egg whites. Is that ok to use? How much is too much? I love EVOO, as i use that as well – but for cooking for salad dressing or to sauté some veggies, i use Flax Oil. Your thoughts?

this is a good topic. this is all i know about the whole bread thing – a buddy and myself have a $200 bet on who can get a six pack first. We were close to the same weight and body type about 9months ago – we’ve both lost a pile of weigh thru workin out, diet and running. HE is kickin my rear over the last 2 months – i admit it. He is nearly there, i only have a 4 pack, and cant get rid of the half inch of “baby fat” around my lower two abs – i can feel them, but cant see them. The only thing that he is doing differently, is NOT eating bread. He will have the odd piece here and there, but rye only. Fresh bakery open window rye to be exact. He quit white rice, white bread – he read somewhere “if its white, don’t bite!”…and its working! Our wives are thrilled with the “new” US – but dammit, i want my $200! lol….we have till xmas to show off in front of a bunch at my annual xmas party!!….now i’ll need a tan, and oil up! wish me luck! haha……i love your website, its very inspiring! keep it up!

Thanks for your take on bread. I wouldn’t be able to cut it out of my diet. I’ve just started buying from the bakery so you’ve confirmed I’m on the right track. My only other comment is about the butter vs olive oil. Please measure out the portion of olive oil you plan to use. Good bread will soak up a lot. Before you know it, you’ve consumed 200-300 calories just for the oil. I use a spray bottle that allows me to add my own oils. It’s great for misting food to get that “fried” crunch without all the oil. I will never go back to conventional oil spray. They have more chemicals than I care to digest, even in small portions.

I think, and just what you said, It’s about balance and maybe habits… I’m from Mexico, I’m 31 year old, and is very common in Mexico to take a light dinner (with light I didn’t mean low calories), at 19:00 for example, with a chocolate with bread, bakery bread… it is called “merienda”, and I have all my life doing this meal, and I swear, my weight is 70 kilos…

Saludos… and by the way great site…

I believe everything in moderation is important for long term success. Eat bread but eat it wisely. Only purchase STONE GROUND WHOLE WHEAT, RYE or my absolute favorite EZEKIEL. Have the bakery slice any bread you purchase extra thin. This way you fool yourself into having two slices but in actuality you are having one. When ever possible bake your own. Download free recipes from the internet and bake yourself some good banana bread substituting white flour for stone ground whole wheat flour, whole eggs for egg whites, instead of oil replace with unsweetened applesauce and add some ground flax meal, dry oats and you have an energy bread that keeps about 3 days in the fridge. Slather on some organic peanut butter and you will be a force to be reckoned with. If anyone wants a recipe for banana bread I will be more than happy to post it. THANKS AGAIN FOR A GREAT ARTICLE FREDERICK AND ZUZANA!

[...] have those kind of pores and bubbles inside, like when you breake it – it … More here: Bread – To eat or not to eat? | Fitness Advice, Workout Videos … Share [...]

I do eat bread but I don’t eat it daily… maybe a couple of times a week. I do like whole wheat bread and pasta, but it’s easy to overeat them. I don’t think anyone needs to cut anything out of their diet if they don’t want to (unless they are trying to lose weight or get fit, and it is stopping them from making progress) as long as it’s reasonably healthy, and part of a balanced diet.

Hi Frederick,

I have a friend who is an artisan baker and have had several really wonderful breads from him. Also, I have made my own breads with and without a machine. There is nothing quite like fresh out of the “oven” bread. And it is far easier than most people think to make. It does take some planning and order…something working out also takes.

Good article and thanks,
–Chris

My views on bread:
In nature I would not find grass seed appetizing. Yes, the further humans moved from their origin (the tropics, where fruit -clean fuel- is abundant) they had to adapt for survival. Thank goodness we now have a global economy!

I have tried to eat “clean” for about two years. One bread option I found is the Ezekiel 4;13 srpouted bread, available in most health food stores. Out of the bag the texture is like cardboard, but it is much more palatable when heated (grilled cheese, toast, etc..). I appreciate your recommendation of buying just from a local bakery. I just recently discovered your site and admire the material that you have posted.

That’s a good article although I don’t agree entirely. I used to be on the side of bread but the more I realised it really isn’t conductive to optimal fat loss and the better results I got from eliminating it – personally and with my clients – convinced me that it should be really really minimised if not eliminated.

Especially if someone has a wheat intollerance – which a lot of people do without even knowing it. It just bloats your belly.

I agree with Dheana. I’ve been eating sprouted grain breads for many years. I don’t eat anything with flour or sugars in it, because I am regulating hypoglycemia through my diet.

I was told by my doctor I would never be able to eat bread again. I was also told I would be insulin dependent by the time I was 20. My 30th birthday is next year, I’ve never had one insulin shot in my life, and I eat sprouted grain bread everyday.

I get most of my sprouted grain breads with a group of friends who buy bulk from Asure(not sure on spelling), but I found it’s available in the freezer section at the regular grossary store if needed in a pinch.

German scientist actually says 60% of your daily carb should come from bread.
I think the only real bakery bread is a wonderful advice!

This message is for the other Leslie that posted a message here.

Leslie,

Flax seed oil is fantastic. It is very good for you, but absolutely not to cook with it! Cooking with oil in general is not so good. However, I still cook with oil myself – you’ve got to pick your battles =-) The only oil that can actually hold up under high heat with out going rancid is coconut oil. Coconut oil has amazing health benefits and will actually help you to break down your (raw) flax oil or other fats.

I’m sure people are going have have a hard time with the fact that I did not mention cooking with olive oil. Yes, that is intentional. Olive oil is great for you as well. Unfortunately, even it does not hold up to the heat. Again, you have to pick your battles so occasionally I cook with olive oil – occasionally.

Try coconut oil out. I was so suprised at the amount of flavors it compliments. And again, it is SO good for you. I also use it as a body moisturizer. I buy coconut oil in bulk. It usually costs me $25 – $40 a gallon.

Here is an article link with many other related links at the bottom of the page. It was posted by a very well known doctor who follows a holistic practice emphasizing nutrition. He is often featured in health and nutrition related documentaries and offers tons of info (text & video) on his website. You may have to sign up for an account to view this, but it is free. If you choose not to do so, he does have plenty of related videos on you tube with no login required. http://articles.mercola.com/sites/articles/archive/2003/10/15/cooking-oil.aspx.

Good luck.

Another thing for Leslie…

Dr. Udo Erasmus who is well known for his healthy oil blends (containing predominately flax) recommends 1 Tablespoons per every 50 pounds of body weight a day.

He has also said that if you take his oil on an empty stomach and it makes you feel a little nauseated it is a resut of your liver having a hard time breaking the fats down because it is not operating at it’s prime. Thus is the case for me (so I only take his oil with food – specifically in my hemp protein shakes.) I am also planning a liver flush.

Finally, it is important that you keep your healthy oils especially flax in the fridge. Coconut oil may be the exception to this rule.

Thanks

Sugar is a important part of making bread. The main role of sugar in bread is to provide food for the yeast. This is why you can not find bread without sugar in it. I agree 100% on buying bread from a bakery. The chemicals, dough conditioners, and food additives in commercial bread are just plain bad for you. If you have the time make whole wheat bread from scratch at home, its cheaper, the active cooking time is short, and the workout from kneading bread is good. Whole wheat dough is a lot stiffer than white dough. Google “dave’s killer bread recipe” for an awesome whole wheat bread recipe and video.

My daughter and I have a pole dancing performance in December and we are trying to eat really well to ensure that we both feel as confident and as fit as we can. I do believe that bread is something that should be eaten in moderation but is a good food if you buy quality. Quality does mean looking at the labels and being sensible about getting the complex carbohydrate from inclusions such as whole grains. Also flatbreads do have the advantage of being yeast free which can be a problem with overconsumption. It really is able self control and common sense. Just like you Z!

Spanish people alsoo love bread!!!

Homemade bread is something I could never give up! Fresh foccaccia is the best,use half unbleached and half whole wheat flour, feed the yeast with a couple tbsp. of honey (instead of sugar), add lots of extra virgin olive oil, and top it with something tasty before baking, like carmelized onions or whole cherry tomatoes. So much more than just empty callories.

Toni, I’ve tried pole dancing, that is the best workout you’ll ever get! I used to ache for a whole week after (I just realized I’m setting myself up for some lewd response…. ces’t la vie). Can you go upside down? I don’t know how they do that!

I saw that somebody said they “cook with Flaxseed Oil.” Please remember that Flaxseed oil is particularly sensitive to heat. This is why it is sometimes sold in the refrigerated section and always says, “REFRIGERATE AFTER OPENING.” Never cook with it…you don’t want to change the molecular structure/unrancid state before it goes into your eagerly awaiting hungry and beautifully worked-out body!!! :)

I really like this site! Thank you!!

I’ve just found this website and I think it’s really great. I found out many interesting things already. You mentioned zig-zag method. First time I hear abt it. Could u give me an idea of this method, please?

HI Isabel,

the zig zag method basically means that some days you eat little bit more then others. Generally you should eat little bit more on days when you do intensive workouts and less on days of active rest or light workout. I don’t follow it exactly, but it is a common sense in a way. It makes sense to me that I shouldn’t be eating a lot on days when I am not that active, because I would feel heavy. On days when I workout, I can feel so much energy and my body burns the calories like crazy. On those days I feel naturally little more hungry.

i thought canola was okay for your? I mean, it’s behind olive oil but I find it in a lot of my “healthy” recipes and even read on dr. weils website that it’s ok. I’m confused!

For me it seems to be about being reasonable in anything thing we do…about balance. I dont have very many shoulds or should nots (in anything) in my life and I find that I am healthy and at peace by living this way. If I feel like a a fresh Epis or Baguette with a home made cassoulet then I have it…but I dont have it every day…or some nice fresh focaccia with olive oil and balsamic I dont worry about it. There is no way Im going to say no to some fresh Croatian bread served hot in a basket with some fresh made tapanade or sundried tomatoes…and theres no way Im going serve whole grain or brown rice instead of Basmati with my lamb Tikka. I agree with the Bakery rule to some extent but Im just not big on rules period. Frederick is right don’t worry about it so much…otherwise youre worrying and not living…just be reasonable and make balanced choices.

The reason why I try to avoid those delicious loaves of Italian or French bread is because it is one of my serious weaknesses. I’m a carbaholic! My boyfriend’s family is Greek and especially when I eat with them, they always have a loaf out on the table and they use it to soak up all the juices from whatever they are eating. It’s so easy to grab one slice, then another, then another. So I just skip it altogether for the most part to avoid the temptation.

hi frederick!
you mentioned a couple of times the pita bread as a healthy bread, but its known to me as a very
fat bread, even heared that each pita is like 4 slices of white bread. is it truth?

I also wanted to ask, all those solutions that you offer -other kinds of bread, buy from a bakery (though its really tempting, i really like all thos natural healthy stuff)- are pretty expensive, especially couse im a student, and i eat all my meals at the campus, so i dont really
have to buy enything,unless i want to buy other breads or stn..
so, do you familiar with less-expensive alternatives?

and onec again, thnk you guys for this website,really helps me!
avi

Read the book ” Dangerous Grains” and your whole outlook on all grains will be changed.

Hi Zuzana,

First, thank you so much for your workouts and recommendations. You are absolutely stunning and fit.. I want to have rock hard abs such as yours!

I am so confused about bread! It is suppose to have niacin and thiamin, and I live in the states, so as you know, the stores are littered with processed breads. And I have a really hard time staying away from them. Generally I get the bread from a local coop.. but I believe it is frozen dough which they bake into a fresh loaf. What ingredients in breads should I avoid?

Interesting to read the article and comments. Here on our side of the pond, we’re campaigning for Real Bread, made without artificial anything. A few thoughts:

1) Don’t assume that supermarket/minimarket in store bakery ‘fresh’ loaves are what we define as Real Bread: they may well have been made using additives and/or part baked elsewhere, potentially doing a baker in your neighbourhood out of a skilled job. Same could go for some high street bakeries. If in doubt – ASK. Here in the UK, Real Bread bakers tend to be happy to tell you exactly what goes into their loaves.

2) Sugar is essential for the yeast to multiply but all the sugar it needs is in the flour already. Enzymes in the flour and yeast break down starch into simpler sugars so there is no need to add any sugar.

3) Though it can help prolong softness a little, you do not need to use oil, either.

4) Those who suspect they might have an intolerance (as opposed to a medically diagnosed allergy, such as coeliac disease) might want to look into research that indicates that true sourdough (i.e. made with a live culture of sourdough yeasts and lactic acid bacteria, not yoghurt or reconstituted dried sourdough just added for flavour) and fermented over many hours could be more digestible.

5) Sourdough is not yeast free. The microbial cultures that generate the carbon dioxide (and much of the flavour) in genuine sourdoughs are teeming with lactic acid bacteria and yeasts – often dominated by Candida milleri and/or Saccharomyces cerevisiae, AKA regular brewer’s or baker’s yeast.

There are theories that, in some cases, problems that people assume are due to yeast and/or wheat intollerance in fact are caused by the additives using in factory baking or the high levels of yeast used in industrial loaves.

I’m writing from Italy and people in Italy are actually sick.
Italy has an higher cancer rate tha USA and one of the worse diabetes incidence in europe.
Italy has also one of the highest depression rate in europe and it might be because they drink too coffee and because of the blood sugar crash you get when you eat so much starches all the time. People in Italy are also very sedentary and Italy has the highest childhood obesity rate in europe. The only reason why italians are not obese is because food is pricey and Italy has the lowest incomes of all Europe (even McDonald foods costs a lot more in Italy than in USA or UK)

Italy is an industrial country with lot of sedentary, overweight and fatigued individuals and a very poor diet too rich in saturated fat and refined starches. The mediterranean diet is an american myth who think of Italy as a sunny place (Rome in winter is as cold and rainy as London) where people are healthy and eat healthy.

Oyy! Thanks! Let me check that one! :-p

the problem i have with bread is its hard to get bread that has true whole grains, whole wheat flour usually isn’t really “whole wheat” and that makes me not want to eat it, cause its still processed. The only other problem I have with bread is that bread has gluten which is hard for alot of people to digest. besides that i have no problem with it at all, and i eat it sometimes, just don’t overdo it~erica

Hi guys,

love the website, been keeping tabs on it everyday and inspired to stay fit for a very long time. On the topic of bread, or in my case I have stomach bloating issues because of my bread consumption. I stayed on the subway diet for over a year with footlong subs as my main meal of the day, I never really thought much into it as I was eating a fairly good meal everyday. Boy was I wrong, I have severe stomach bloating every time I eat bread or dairy products. I stopped eating bread completely and have to change my eating habits again.

I can’t even see my six pack anymore because of all the bloating. Its a digestion problem possibly IBS (irritable bowel syndrome) due mainly in part of my diet. I don’t know what to do anymore, should I keep bread out of my system for good or take it easy and eat little by little? I never thought I would get a yeast infection especially at 26 years old..

Flaxseed (also known as linseed) oil is fabulous and I commend your use of it, however it should NOT be cooked or even heated, as it damages the oil and reduces its nutritional benefits. keep it for cool dishes, on salads or cereals!

I live in tuscany and here we have a bread that is not made with salt, its fabulous! An old tradtional style of bread that has a history! I dont worry about eatting it, its delicious, its heavy so u cant eat alot, it lasts for days and its a staple that is found in any tradional tuscan kitchen. So true to the bodyrock philosophy it doesn’t hurt me or set me back because I eat it in portion with everything else and I appreciate it as good real food. You really must try this bread ;)

Do you plan to keep this site updated? I sure hope so… its great!

I just can´t eliminate bread from my life…I just love a fresh slice of bread one in a while ( I am German, so you probably know that we have good and also healthy bread)

However, I had to face a new challenge, when I move to the states some months ago. I am sorry to say, but I just do not like the soft bread in the plasic bag…lol

I just started to bake my own bread a while ago. I just buy whole grain flour, add different kinds of seeds (sunflower, pumpkin..etc or even nuts if I like), water and yeast…thats basically it. Very easy, you can be creative and its soooo yummy..
I can highly recommend it! Its fun also!:)

I am new to the site so I have been reading through old posts and came across this one. I am wondering how you feel about Ezekial sprouted wheat bread?