Not an Oxymoron: White Wheat Flour

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As you know, I am a huge whole wheat flour fan. My kitchen can regularly be found with a light blanket of whole wheat flour covering pretty much every surface since I bake with whole wheat flour weekly. In my recipes, I typically list it as whole wheat flour, but I have to come clean and get something off my chest:

 it is actually white whole wheat flour.

Am I cheating?
Am I pulling a fast one on you?

Now, would I do that?
Of course not!

First of all, white whole wheat flour is not all-purpose flour thrown into whole wheat flour. It is a flour that is milled from hard white spring wheat. Traditional whole wheat flour is milled from a red wheat.

So, the question is this:

Is there a difference between regular-plain-jane whole wheat flour and white whole wheat flour?

No and yes.

Let's MC Hammer this out:

Similarities:


Both have fantastic nutritional benefits and are power lifters in the food world.  One cup of white whole wheat flour and whole wheat flour are virtually identical nutritionally speaking.

Check out their stats:

400-ish calories
2g of Fat
6mg of Sodium
0g of Sugar
15g of Dietary Fiber -- WOWSERS!
16g of Protein

Love it.

If you are concerned about nutrition, it’s a wash either choice you make.

Differences:

Color
White whole wheat is lighter is color, just a very pale brown.  Just think, this makes tricking people into eating whole wheat easier than ever!  Years ago the Doc asked me to make chocolate chip cookies for his department, and I used white whole wheat flour.  All those guys inhaled them, and they were never the wiser.  Bwah-ha-ha-ha!  Just think what you could pull over on your kids!

Taste
The taste is just a bit more mild than regular whole wheat flour.  I've talked to several people and they say they just hate the taste of whole wheat flour.  They are typically are referring to regular whole wheat flour.  I always suggest this as an alternative for them.

Texture
The texture of white whole wheat flour is typically a bit more fine.  Although I am a texture eater BIG TIME, many people aren't.  Again, this resembles white flour's texture, thus making it easier to go down for some.

How to use white whole wheat flour:
I substitute it cup for cup for all-purpose flour and for regular whole wheat flour. Even-stevens. Baked goods such as cookies, cakes, bars, breads, pancakes, pizza, etc. turn out fantastic with white whole wheat flour.

Where do you get it?
White whole wheat flour is found in your grocery store in the flour section. Just do a little detective work, and I bet you’ll find it.

If not, you can find it in the Trainer Momma store that is open 24/7.

Now, if you have a grinder (which I highly recommend), then I suggest finding a supplier that will order you large bags of the stuff. I get two 50 lb. bags about twice a year and it works like a charm for me. I have freshly ground flour at my finger tips and I’m not breaking the bank.

Now, should you go dump all your regular whole wheat flour ground from red wheat? OF COURSE NOT! That is good stuff! I have a SIL who uses that exclusively in all her baked items and her family is totally fine with it.

White whole wheat flour is simply another option for you out there who are trying to con help your family switch over to the healthy stuff.

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Dear Fall, You Are Welcome Anytime

Guess what?  The October Giveaway ends tomorrow night at midnight.  Two $50 Gift Cards to Title Nine!  Tell your friends, your neighbors, your crosswalk volunteers!  Click here to enter.

Onto your regularly scheduled post:

The kids have been home all day from school which makes it muy dificil for me to get my thoughts together for a coherent post (thus the intermittent espanol -- not that I even know espanol).

We've taken the day to get ready for fall, despite the near 90 degrees outside.  I convinced if I wear my pants, boots, and cardigans fall will come sooner.

So far, my theory is bunk.  All I do is walk around with sweat rings and hot feet all day.

Onto another theory:

Maybe if we decorate the house like it is fall, the fall weather will come.

I will let you know how that goes.

I did come across one of my favorito (there's that espanol!) things about fall and did a cha-cha right there in the mountains of produce at Costco:

Yes, ma'am.  Some kind, charitable person recognized the value of peeling and chopping butternut squash up FOR US.

I am in love with that person.

I am throwing it in by the handfuls into a pot of this soup right now.  Dinner is gonna be fantastic.

Happy Fall, ya'll! :)

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DON'T Cut the Cheese!

Hahahahahaha.  I have spending far too much time with my two boys and their inappropriate bathroom humor.  Sorry, I just could not walk away from that title.

I am willing to give up A LOT to be healthy:

soda

extra sleep in the mornings

graham crackers (I really can't touch these.  Ever.  I go crazy.)

unlimited handfuls of chocolate chips

heaping bowls of Jamoca Almond Fudge Ice Cream every night

One thing that I put my foot down on is cheese.  I refuse to give that up.   I will go down fighting with some feta cheese in one hand and some cottage cheese in another.  I'm telling you, I am a cheese lover.

I just ran to my refrigerator and pulled out all the cheese I had.  Mind you, tomorrow is grocery day, so this is what's left:

Eight different kinds of cheese.  Not nearly enough :)

Cheese has gotten a bad rap from dieters and people in the health community.  I can be somewhat objective and do understand where they are coming from.  Just like many other powerful things, my beautiful cheese does have a few flaws:

High in fat -- the bad kind.
Cheese does have plenty of saturated fat and that is the bad kind. Like the kind that leads to heart attacks. Not good.

High in calorie.
A small amount of cheese can pack some punch in the calorie department.  A one slice of my favorite provolone cheese is 100 calories.  Yikes!

High in sodium.
Again, another heart disease contributor.  Oops.

Cheese does have many other redeeming qualities:

Zinc - healthy immune system
Vitamin A - improves vision
Vitamin B - reduces risk for heart disease
Phosphorus - part of our DNA and RNA, therefore necessary for all cell growth

Not too shabby, eh?

But let's face it...  When you are enjoying some soft goat cheese in a wrap, you are not thinking, "Oh, the phosphorus in this cheese is so fulfilling."

NO!  

For me, it sounds a bit more like, "Oh my.  I've just died and gone to stinky cheese heaven with that bite of goat cheese."  Cheese just tastes great.

So, even though you are committed to healthy eating or even dropping a few pounds, there is no reason to dump the cheese.  There are a few tips that can help you navigate this wonderful, cheesy world:

Check your labels
As a general rule,  try to stick around 5g of fat or less per 1 oz serving of cheese.

A little goes a long way
Measure it out.  Keeping a close eye on the amounts that you are consuming is a good practice.  Just keep those measuring cups and spoons handy.

Use flavor packed cheeses.
Just a tablespoon or two of these strong -- or stinky -- cheeses can change an entire salad, wrap, casserole, or soup.

Halve the cheese in recipes.
If a cassserole calls for 2 cups of shredded cheddar cheese, just cut that in half.  No one will know, I swear.  I do it all the time.  You still get the yum of the cheese, but half of the fat and calories.

Use low-fat versions of common cheeses.
When cooking for the family, I typically use reduced fat cheeses in my recipes. These are made with 2% or skim milk, thus resulting in lower saturated grams and reduced calories.

Non-fat cheese?
This would be equivalent to let's say -- shredding up one of my three-year-old's Mr. Potato Head toys and attempting to eat it. Non-fat cheese is very rubbery, does not melt, and tastes like plastic.  No thanks.  I stick with the low-fat versions.

So enjoy a bite of feta cheese and don't look back.  You won't regret it.

Hey Fit Mommas!  What cheeses are your favorites?  How do you work them into your healthy eating habits?  Comment below and tell us WHAT WORKS!

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Three Oatmeal Beauties

Welcome, ladies and gents to this year's Miss Oat Pageant.  The mission of this pageant is to choose the very best whole grain that is made from real oats and is good for you.  We've had many contestants this year, however many didn't make it into the final round (our condolences to Miss Sugar Cereal and Miss Granola Bar).

Here are our final three contestants:

Miss Rolled Oats

Serving Size 1/2 cup (makes 1 cup prepared)

Calories 150

Fat 2.5 g

Sodium 0mg

Sugars <1g

Protein 5g

Miss Rolled Oats comes to us from the beautiful state of North Dakota.  She has a rich texture and can be eaten on her own or in baked goods.  She is a 100% whole grain and has been steamed and flattened. She takes only about 3 minutes to prepare in the microwave.

Thank you, Miss Rolled Oats.  You are simply lovely.

Miss Quick Oats

Serving Size 1/2 cup (1 cup prepared)

Calories 150

Fat 2.5g

Sodium 0mg

Sugars <1g

Protein 5g

Miss Quick Oats came here quickly from Nebraska.  She may be speedy, but she also can be eaten on her own or thrown into baked goods as well.  She definitely tastes great, but do not confuse her with Miss Rolled Oats.  She has been steamed and flattened as well, however has been pre-cut -- thus reducing her cooking time to about 1 minute and changing her texture significantly.  

She wants to clear the air and let the world know she is NOT related at all to the infamous impostor Instant Oats.

He is still on the run and is armed with sugar and salt.  

He is dangerous.

And last but not least we have:

Miss Steel Cut Oats

Serving Size 1/4 cup

Calories 150

Total Fat 2.5

Sodium 0mg

Sugars 1g

Protein 5g

This young lady comes to us from North Carolina.  This whole grain gal has been chopped into 2 or 3 pieces, thus giving her a stunning look as well as nutty texture.  She does take much longer to prepare, however, up to 10 minutes in the microwave.  You really have got to want her.  She also packs a powerful punch, so not as much is needed to get all the calories and nutrients you need.

Well, let's cut to a commerical break while the judges tally their votes...

...And we're back!  We'd like to thank all of our contestants tonight for their beauty, hard work, and talents.  However, we do have to choose one winner for our Miss Oat crown.

The envelope please....

(Drumroll)

And the winner is ---

OH MY GOODNESS!  It is a three way tie!  Never in the history of this pageant has this ever happened!  All three beauties will receive the title of "Miss Oat", a full ride scholarship to the university of their choice, their own apartments, their own pink Cadillacs, and boasting rights for one year.  Oh, and their opportunity to give you the perfect breakfast each and every morning.

Thank you for joining us.

Eat your oatmeal. And goodnight.

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Resume of Yogurt

Yogurt

E D U C A T I O N:

Cal(cium) State University

     Masters degree in Protein (graduated with honors)

     Bachelors degree is Potassium

E X P E R I E N C E  /  S K I L L S:

Weight Loss

A study at the University of Tennesse compared 2 groups of dieters in a 12-week study. Both groups reduced their calories by 500 a day and one of the groups also added yogurt to their diets.  These dieters lost 22% more weight, 66% more body fat and 81% more stomach fat compared to those who just reduced their calories during the 12-week study.  WOW.  Did I hit a home run in that one or what?!?

Calcium

I don't know why milk gets all the hype since I am the real deal.  I provide around 40% of your recommended dietary allowance for calcium in one 8-oz serving.  And because of the live-active cultures in me the calcium is absorbtion is increased and your body gets more of the calcium from me than from the same amount of milk.  Don't make any bones about it.  Also, let's not forget your colon.  Good amounts of calcium means a healthy colon.  And what do they say?  "You're only as healthy as your colon."  I'm just sayin'.

Protein

With 10-14 grams of protein per serving, I pack a serious punch.  Have me for breakfast and you'll easily make it to your mid-morning snack.  Throw me in a shake after your workout and help repair those muscles after your lifting session.  

Potassium

So, I heard you are pumping some iron and are set on building and maintaining a bit more muscle mass (great idea, by the way).  Since I have  510 mg of potassium per serving, I can help those muscles function at their peak.  I also assist in super-hero-razor-sharp nerve function -- essential for catching that 18-month-old before she races across the street.  With all this potassium, I will also help lower your blood pressure and increase your energy level.  Yes, I did just say INCREASE YOUR ENERGY LEVEL.  I may be cocky, but hey -- I have a lot to offer.

Wait!  There's more!

Easy to digest

Great for the lactose intolerant among us

Boosts immunity

Intestinal healing (got the runs?  Give me a try :)

Decreases yeast infections -- move over Monistat!

V E R S I T I L E:

I hate to put my competition out of a job, but I must say I am a perfect substitute in recipes for the following:

Mayonnaise

Sour cream

Ice cream

Milk

Buttermilk

B A S I C  S T A T S:

1 cup of plain yogurt

110 calories

11 g of protein

11-15 g of sugar

B E S T  Q U A L I T I E S:

I am low in calorie and keep you full for hours.  Sweeten me with a little honey, agave nectar, stevia, or fresh fruit and we'll get along just fine.  

I M P O S T E R S:

I am such a hunk so effective at my job that many other products out there try to pass themselves off for me.  Don't fall for it.  

Choose options that are:

Nonfat or lowfat (no more than 4 g of fat)

Low sugar content -- around 15 grams or less.

Look for the words "live culture" or "active culture".

Have a short ingredient list.

Avoid options that:

Have high fructose corn syrup.

Have high amounts of fat.

Have been "heat-treated".

Are associated with Shrek or Sponge Bob Square pants.  No thanks.

R E F E R R A L S:

www.trainermomma.com
Banana Bread
Homemade Energy Bars
Breakfast PB Banana Split
Winner Breakfast Ideas
Carrot Cake Cupcakes

C O N T A C T  I N F O:

You can find me any time in your local grocery store.

Hire me to take care of your Fit Momma bod today!

Trivia:  Does the Trainer Momma occasionally buy yogurts with artificial sweetners?  Answer:  Yep -- mostly lowfat and low sugar ones for the kids.  OK, I do enjoy a treat of vanilla yogurt occasionally. Here's my take on artificial sweetners...

How about you, Fit Momma?  Do you have a love affair with yogurt?  Have you tried plain yogurt?

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Resume of a Sweet Potato

This gal is actively applying for a job.  What job, you ask?  Taking care of your healthy body!  Let's see if she fits the bill:


Sweet Potato

E D U C A T I O N:

Complex Carbohydrate University
     Masters degree in Dietary Fiber
     Bachelors degree in Good Source of Protein


E X P E R I E N C E  /  S K I L L S:
Vitamin A/ Beta Carotene
I am loaded with antioxidants that protect your cells from cancer and other unwanted diseases.  I will  improve your super-mom vision.  I also can reduce acne (which should have been gone in high school but isn't) and psoriasis.

Vitamin C

Are the kids screaming? The bills mounting? Your job is getting more demanding?  Leave it to me to handle this crazy stress.  Although I don't cure the common cold, I am very experienced at reducing complications of the cold (I have combated pneumonia and lung infections for years).

Vitamin B6 

I am a champion heart disease fighter.  I also help those calm those perfectly rational symptoms of PMS.

V E R S I T I L E:
Baked
Boiled
Zapped
Mashed
Pan fried (in a healthy oil or Pam, of course)
Grated and hidden in most any main dish

B A S I C  S T A T S:

1 medium sweet potato

103 calories

2.3 g of protein

3.8 grams of fiber

B E S T  Q U A L I T I E S:
I have a sweet taste that doesn't need much to enjoy.  I am low in calorie and keep you full for hours.

R E F E R R A L S:

www.trainermomma.com
Oven Baked Sweet Potatoes
Super Speedy Sweet Potatoes

C O N T A C T  I N F O:
You can find me any time in your local produce section or Farmer's Market.  You don't even have to call before hand.  I'll be waiting.

Hire me to take care of your Fit Momma bod today!

Hey, Fit Mommas!  Are you a shameless sweet potato fan like me?  I'm always up for trying new ways to eat these.  Share your favorite recipes with us by commenting below or emailing me.  YUM!

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And the Winner is...100% Whole Wheat

You are at the store, juggling your kiddos, bribing them to stay seated, wondering when they learned to undo the safety buckle and you turn down the bread aisle. Suddenly, as if the two year-old wasn't enough, you are now faced with all kinds of packages that are screaming:

Multigrain!
Stone Ground!
Seven-grain!
Bran!
Whole wheat!
Whole grain!
100% whole wheat!
Wheat!
Refined wheat!
Fortified bread!
Super-de-duper bread!

What gives? Is it all good for you? How do you know what to choose?

The only way to really check is to pick it up, turn it around, and read the ingredients. If the ingredients start with the word, “enriched” put it back down like a hot potato. Despite its advertising, it is not made from a whole grain, but from enriched flour.

What’s the difference? Why is enriched flour bad for you?

Whole wheat is comprised of the 3 good parts of the wheat kernel:

Germ – rich in vitamins, protein, and minerals
Endosperm – rich in protein and starch
Bran – rich in fiber and nutrients

Enriched flour, enriched whole wheat flour – whatever they want to call it – has been processed so much that it no longer uses the good parts of the whole grain. Because of this, it has been enriched with some of the nutrients that it lost during the milling process. It has been improved, but not enough.

Despite this white flour being enriched, 100% whole wheat products are STILL better for you than enriched products. Whole wheat products don't need to be enriched, they've got all the nutrients you and your family need from whole grains: fiber, protein, vitamins, minerals, iron, folate, Vitamin B, and more.

So, if the first ingredient says whole wheat flour -- BINGO! Drop in your basket.

If it is a dark bread does that mean it is made from whole grains? NOPE! The food manufacturers are great at adding molasses or other dyes to simulate healthy – but its, alas, it is not.

Remember this when you are shopping:

whole wheat flour = GOOD! Buy it!

enriched = BAD, BAD!

I dug through my bread cupboard and freezer to see what I had around the house. We have been 100% whole wheat for quite some time now. My husband held out for a few weeks when it came to tortillas, but quickly learned to appreciate the hearty flavor of a whole wheat tortilla when that’s the only option he had.