gluten free - celiac disease

Gluten-Free Bread and Celiac Disease: Day 73 and 74

Canyon Bakehouse sent me a couple loaves of gluten-free bread today. It looks like bread, has the texture of bread and it ate like bread. In the gluten-free world, great tasting breads like these are hard to come by!

Why am I featuring gluten-free?

Because there are currently around 3 million people who have celiac disease in the U.S.

Some of them are reading my blogs and wondering what alternatives they have. How can they join me on my bread journey?

Here are a few gluten-free bread options:

Canyon Bakehouse - gluten free - celiac disease

Bread by Canyon Bakehouse.

Maya delivered fresh baked gluten-free bread and cakes to me from Brazil. BRAZIL? Yes, you heard right. She read that I was on this amazing journey and wanted me to try her bread. Her tapioca based gluten-free bread tasted great as toast, and lacked the after taste of most gluten-free bread. Perhaps it’s the tapioca that makes her bread special. Thank-you Maya!

Bread and brownies from House of Maya

Bread and brownies from House of Maya.

Although some people are gluten-free by choice, some don’t have an option. Celiac disease affects one’s digestive process. When someone who has it eats gluten, their immune system is triggered to attack the small intestine, and stops the absorption of key nutrients.

Side effects include bloating, swelling, constipation, gas, chronic diarrhea, nausea, stomach pain and vomiting.

More serious issues such as osteoporosis or neurological conditions can come about if the disease is undiagnosed.

Celiac is an inherited disease, so if someone in your family has it, there’s a chance you may as well. It is also more frequent in people who have related symptoms. However, it often goes undiagnosed or there is a delay in pinpointing the problem.

Thankfully for those suffering from celiac disease, new labeling laws has made it easier to identify food that’s safe to eat and gluten-free products are becoming more abundant. The gluten-free market is a booming one, making life a little bit easier.

There is also a strong community of support, ready to offer advice and guidance.

What does the future hold for the treatment of celiac disease? Eating gluten-free is easier than ever before, and it looks like that trend will continue. However, new research is finding pills that would make the small intestine less permeable to gluten or that would break down gluten, and drugs to counteract the effects of gluten to the small intestine. But as we still search for ways to make life easier for those with celiac disease, gluten-free breads that taste good go a long way!

Rotella's Italian Bakery gluten-free bun celiac disease

Rotella’s Italian Bakery gluten-free bun.

Here’s what I ate on Days 73 and 74 of EB90:

Food Portion   Calories  
Day 73
DKB 21 G 5 Slices (45g) 600
DKB WBDR 6 Slices (40g) 660
Canyon Bakehouse 7 Grain 1 slice (34g) 90
Butter 2 Tbsp 200
Strawberries 1C 50
Apple 1 95
Cherries 1C 74
Apricot Sugar-Free Jam 2 Tbsp 40
Meatballs 4pc 290
Greek Cheese Spread 1 Tbsp 23
Cauliflower 1 C 188
 Total 2310
Day 74
DKB 21 G 4 Slices (45g) 480
DKB WBDR 3 Slices (40g) 330
Butter Croissant 60g 240
Peach Tart 1 pc 280
Canyon White 2 Slices (34g) 180
Canyon 7 grain 2 Slices (34g) 180
Mozerella cheese 3oz 240
Cherries 1 C 74
Lima Beans 1 C 110
Banana 1 pc 110
Calcium Supp
 Total 2224



Bread, Forward Thinking and Celebrations: Days 60 and 61

I received some hearty and wholesome naturally leavened bread today from Columbia County Bread & Granola. This is a wonderful bread, from a wonderful company. They bake organic flourless sprouted breads and flax-based granolas, as part of their mission to help make the world a little better. This is reflected in part of their name, Columbia.

Throughout the history of America, Columbia has been a symbol of forward thinking and inspiring change. As they put it in their brochure, the company “revere(s) Colombia as the embodiment of what we aspire towards. She symbolizes our efforts to craft the world’s finest breads and granolas and our belief that, working together, we can help shape a better world.”

Country BreadPita Bread flourless Colombia County Bread & Granola.

Country Bread and Pita Bread from Colombia County Bread & Granola.

Their take on sprouted bread is a little different than most other bakeries. During the sprouting process, gluten chains are degraded. So, many sprouted-grain breads have vital wheat gluten and yeast added back in to the formula. However, CCB&G want to stay true to the old-time traditions of sprouting and fermentation. Their sprouted wheat mash ferments a wild yeast culture, lactobacillus and bifidobacterial. And no gluten is added back in.

This gives their bread a truly unique flavor. It also makes it an ideal choice for gluten-sensitive people.

Today we also celebrated out podcast launch, and dined on bread from Little T bakery, Rotella’s, Bob’s Red Mills, Eat the Ball® and Columbia County Bread & Granola. Quite a few people turned up to honor our launch.

pitching a loaf podcast team

I’m so grateful for my podcast team, and all their hard and excellent work!

I was really happy to see so many people enjoy the bread we brought in. We also brought in some of my favorite donuts from Blue Star Donuts to celebrate National Donut Day! Oh wait, maybe that’s why they all came….oh well.

blue star donuts

We brought in my favorite donuts from Blue Star Donuts. Unfortunately, it was all gone before I was able to get to it.

Here’s what I ate on Days 60 and 61 of EB90:

Food Portion Calories
Day 60
Everything Bagel 2 (100g) 420
Oroweat Whole Grains Double Fiber 6 slices (38g) 480
Ricotta Cheese 1/4 C 100
Butter 2 Tbsp 200
Pineapple 8 oz 80
Apple 1 95
Coconut water 2 C 100
Pizza Slice 1 220
Orange 1 orange 45
Calcium Supp
Total 1740
Day 61
Everything Bagel 1(100g) 210
Wholegrain Sourdough 80g 103
Croissant 240
Baguette 100g 255
Columbia Sprouted Country Wheat Loaf 3 slices (45g) 150
Columbia pita bread 1 pita (85g) 100
Honey wheat Nugget Bread 2 slices (45g) 190
Meatloaf 5 oz 241
Corn 150g 155
Ricotta Cheese 1/4 C 100
Apricot Sugar-Free Jam 2 Tbsp 40
Butter 2 Tbsp 200
Steamed Broccoli 1C 35
Strawberries 1C 50
Calcium Supp
Total 2069


eat bread 90 eating lots of bread

Eating Lots of Bread Can’t be Healthy: Day 45 and 46

Here I am at the halfway point. It feels like I’ve been doing it forever because I’m so used to this diet now. A friend of mine, Derek, caught up with me and we talked about me eating lots of bread. “Surely, you’re not showing this diet you’re on is a healthy diet, eating this much bread can’t be healthy, and you can’t promote eating so much bread.”

Really? I can’t? It was time to tell Derek that he’s not getting the correct information from the correct source.

This is exactly why I went on this diet challenge, without this journey, I can’t prove my point: EATING BREAD DOES NOT MAKE YOU FAT OR UNHEALTHY.  To further prove my point, I’m eating as much bread as a woman my age can humanly do. I believe Derek was trying to do an expose on my journey, and I wasn’t going to crumble under his questions. He is a strong believer in a low carb diet, which was the reason for his recent weight loss. We had a strong discussion on calories in and calories out, and I asked him to check out the calorie math that I have logged so far on my journey. I consume about 14,000 calories per week in total. After exercising an average of 35 mins every day, I was able to target about 2,000 almost every day.

There is no magic to this. I’m able to keep to my target weight, even after eating lots of bread every day because the math is right.

This is no secret. Nutritionists have practiced this method for ages. I’m not doing anything new, but try to fight the wrong keto and low carb information out there about bread.

Softgrain Sprouted Rye_eating lots of bread

Softgrain Sprouted Rye bread from Puratos.

Is eating lots of bread healthy?

“You can’t recommend this diet to anyone, it’s dangerous,” he said. Well firstly, I don’t recommend eating this much bread, because it takes a lot of effort to eat that much bread in a day and to maintain your weight. Secondly, I doubt if anyone is going to follow my steps to eat bread at every hour, it’s too troublesome, and definitely not a catchy diet to sell. I asked Derek why he thought it was unhealthy, and he said it was too high in carbs and so much gluten is not good for my health.

And there you have it, my friends. This information is roaming freely around the internet, yet there is no one to challenge it but on this blog.

While I’m trying to fight all this information about bread and healthy eating habits, I’m supported by the folks at Puratos, who sent me delicious crusty softgrain sprouted rye Artisan bread.  It took me 2 days to finish a loaf each. I love eating crusty artisan style bread. Thank goodness, this journey has it rewards, or I would have given up some time ago.

Reception EB90

At a reception with so many food choices. It’s easy to go wrong without my bread diet.


A healthy sprouted grain artisan loaf by Puratos.

Luckily, I brought my sprouted grain artisan loaf. Here, I ate it with about 1/2 Cup of Ceviche.

Here’s what I ate on Days 44 and 46 of EB90:

Food Portion Calories
Day 45
Sprouted Grain Bread 1 loaf 1100
Smoked Ham 4 Slices 60
Ricotta Cheese 1/4 C 100
Ceviche 1/2 C 100
Apricot Sugar-Free Jam 2 Tbsp 40
Ricotta Cheese 1/4 C 100
Butter 2 Tbsp 200
Orange 1 orange 45
Justin’s Nut Butter 2 Tbsp 190
Bike -100
Coconut water 1 L 180
Calcium Supp
Total 2015
Day 46
Artisan sourdough 1 loaf 1100
Salami 6 Slices 180
Ricotta Cheese 1/4 C 100
Butter 4 Tbsp 400
Apricot Sugar-Free Jam 2 Tbsp 40
Ricotta Cheese 1/4 C 100
Butter 2 Tbsp 200
Orange 1 orange 45
Papaya 1C 67
Steamed Brocolli 1C 30
Apple 1 95
Run -300
Calcium Supp
Total 2057


gluten free - eat bread 90

Why Gluten-Free? Day 30

Smart Flour Foods, Franz Gluten-Free, and Saratoga Bakery sent in their gluten free breads. I’ll address the elephant in the room right this moment. I know I’ve set out this challenge to consume wheat bread products, so why am I eating gluten-free when I’m not celiac? I really had a tough time with this issue. It made sense to stick to my wheat-only bread diet. But I broke down when I got a note from a gluten-free baker, which wanted my opinion on their gluten-free bread.

gluten free - smart flour food - eat bread 90

Roasted vegetables, salami and swiss on a gluten-free Smart Flour Food® Hoagie.

You see, when I first started to build BAKERpedia, my intent was to help every baker that needed help. It is hard for me to turn my back when I get a passionate note from a baker thanking me for eating their bread. I really can’t say no to this. Therefore, I dedicate this blog to all the gluten-free bakers out there.  You are all doing well because you are putting superior tasting multigrain products out there for your gluten intolerant customers.

For that, I really want to thank you, and provide you this platform to showcase your products. Keep baking, keep growing, and I am honored to be part of your gluten-free baking journey.

Here’s what I ate on Day 30 of EB90:

Food Portion Calories
Smart Flour Foods® GF Hoagie 1 (135g) 330
Franz® GF Cinnamon Raisin 4 Slices (40) 400
Franz® GF 7 grain 3 slices (40g) 240
Saratoga® GF Bun 1 bun ( 60g) 220
Apricot Sugar-Free Jam 2 Tbsp 40
Ricotta Cheese 1/4 C 100
Philledelpia cream cheese spread 1 Tbsp 40
Nutella 2 tbsp 200
Orange 1 orange 45
Kale (cooked) 1 C 33
Salami 1oz 50
Roasted Vegetables 1 Tbsp 100
Egg 1 78
Total 1876


bread misconceptions and myths

10 Bread Misconceptions Debunked

When did bread become the enemy to healthy living?  Bread has been around since the beginning of civilization. It is a fundamental food containing gut-healthy fiber, magnesium and protein.

Bread has served as a lunch time companion to meat and veggies or an accompaniment to soup at supper. And where would our breakfasts be without toast or french bread? Cruising around the internet, however, I read so many bread misconceptions and myths.

bread misconceptions, bread myths, bread, healthy

Here are the top 10 bread misconceptions:

  1. Bread makes you fat
  2. Bread causes bloating
  3. Brown bread is healthier than white
  4. Bread causes joint inflammation
  5. Bread is empty calories
  6. Bread causes diarrhea
  7. Eating bread is bad for your blood sugar
  8. Bread is less nutritious than it used to be
  9. Gluten Free bread is healthier
  10. Bread is high in salt

If you follow along with us at EB90 we will be setting the record straight on these common myths. But here I’ll address a few.

Bread makes you fat. False. A bad ratio of calories in and calories out, along with eating food low in nutrition and high in fats, makes you fat. However, by balancing your calorie intake there is plenty of room for bread in a healthy diet. In fact, whole grain breads offer needed nutrients, like fiber, and help you feel full longer.

Brown bread is healthier than white bread. Not quite. The color of bread depends on the type of wheat used: white wheat or red wheat. The nutrition depends on how much of the whole kernel of wheat is used. So you can eat whole grain white bread, that is chalk full of nutrition. Here’s one that I like. Just look for whole grain breads, and you’ll be getting the healthier loaf.

Bread is empty calories. Nope. Bread is bursting with ingredients we need in our daily diet. With whole grain bread, you receive high amounts of fiber and protein. Plus, whole grains are good for your heart.

Eating bread is bad for your blood sugar. Not with this bread! There are a number of breads that have a low GI index and still taste great.

Gluten-free bread is healthier. Actually, it’s usually the opposite. In order to replace grains that have gluten, gluten-free breads use ingredients like rice, potatoes and tapioca. These food are high in starch and sugar. Plus, there is usually little fiber. And unless you are suffering from celiac disease, there’s no reason to cut out gluten.

What bread myths have you been telling yourself?

fruit-meat-cheese-spreads-eat bread 90

What is This Pain? Day 6

Double Fiber bread by Orowheat.

Whole Grain Double Fiber bread by Oroweat®.

I want to sleep last night with an ache in my finger. This morning, it was worse, and by the end of the day, the finger was throbbing. Could this be what people refer to as gluten inflammation? I would think by day six my body would be used to this diet, and that it would have indicated any kind of symptomatic reaction to gluten earlier. I would need to rethink this diet, if this is the case.

Sara Lee's Artesano bread.

Sara Lee’s Artesano bread.

Nevertheless, I continued my diet with Orowheat® Whole Grains Double Fiber and Sara Lee’s Artesano.  Both breads were delicious and easily paired. I had a great day just eating Artesano by itself. It has all the makings of white bread, but it is not gummy and has a good structure to it. It was good with sandwiches, and great by itself as buttered toast.

Maybe there’s another reason…

I took a look at my diet log later in the day and realized something shocking. I overdosed almost every day on sodium (>2,400mg) and sugar (>25g). I’ve also realized that I have not been drinking enough water, therefore I was not moving things along in my system. Maybe that’s where the problem is.

Tonight, I drank two whole glasses of water before bedtime.  This is really not a smart thing to do. But if there is excess sodium in my system, it needs to be flushed out. Tomorrow, I will change my diet.

fruit-spread-bread-eat bread 90

Peach, Nutella® and Skyr on an Artesano® toast.


Turkey-bread-spread-eat bread 90

Turkey with Artichoke Bruschetta.


bread- spread-nuts- eat bread 90

Berry Cream Cheese with Pine Nuts on Oroweat® Whole Grains.


Here’s what I ate on Day 6 of EB90:

Food Portion Calories
Oroweat® Whole Grains 8 slices (38g) 640
Sara Lee® Artesano 6 slices (38g) 600
Applegate herb turkey breast 2 oz 30
Siggi’s® Skyr Vanilla 1/2 C 60
Orange 1 orange 45
Sauteed Spinach 1 C 48
Nutella® 2 tbsp 200
Artichoke Bruschetta spread 2 Tbsp 67
Berry whipped cream 2 Tbsp 50
Pine nuts 0.5oz 90
Kale and Kelp soup 1 C 48
Peach spread 2 Tbsp 100
Almond Breeze® Almond Milk 1 Cup 100
Total 1830


doctor-bread-eat bread 90

What the Doctor Said: Day 5

The reason I started this journey is because I heard all this talk about how unhealthy bread is.

“Bread will make you fat.”

“I get bloated all the time after eating bread.”

“I heard bread is bad for you.”

“I’m on Paleo because carbs are bad for you.”

Bread has been painted as an all-around bad guy.

Even today, the people who come up to tell me that I am doing harm to myself and I need to check my blood work, have no idea about how harmless bread is. People are consistently inundated with information that put bread in the worst possible light.

A couple of people even compared my journey to the Super Size Me documentary. There is no comparison ladies and gentlemen. Bread is a much superior food compared to fast food. I don’t blame you though, the recent literature on bread has made bread look just as bad.

Therefore, I’m on this journey to convince you that bread is a very safe food to eat, and that I won’t be harmed from eating so much bread. You should feel safe eating a few slices of bread a day. It’s okay!

Checking in with the Doc

I did go to my Doctor to obtain pre-diet blood work. He looked at me all weird when I explained my diet to him.  Before he waved me away, saying that I have nothing to worry about because this is not a high-risk diet, he told me to keep exercise as part of my lifestyle. I could see that he was irritated by me taking his time to ask for a simple blood work for a non-high risk diet. I had to listen to his lecture on exercise, as a respect for his time.

I need to share this with you because I believe it. He referred to exercise as sanding a door. If you sanded the door with the same force and tool for 60 seconds, vs. sanding it for five minutes over a period of 12 hours, you will find a deeper hole in the first scenario. Why? This is because of the heat generated from friction that makes the sanding more efficient over an extended period of time.

He then emphasized that I should be doing my exercise all at once during the day, and not spread out my exercise routine throughout the day. Got it, Doc!

doctor note- eat bread 90

All my vitals were normal (except that my sunshine vitamin was a little low – that’s Portland weather for you). He even gave me a smiley face.

My daily loaf

Today, I continue my journey with Dave’s Killer Bread’s Power Seed. Among all the breads I’ve eaten so far, this must be the only loaf that has THE BEST nutritional profile. Not only is it packed with nutrition, it’s done so with lower amounts of sodium and sugar. I’ve been watching my sodium and sugar levels the last few days, so this loaf finally gave me a relief.


Dave’s Killer Bread’s Power Seed.

It is also very high in protein. Since my slices already gave me over 60g of protein (our daily intake should be no less than 53g), I didn’t feel the need to add anymore protein to my intake for the day.  Lastly, because it is a multigrain bread packed with fiber, I felt extra satiated all the time! This is a wonderful bread to have in my diet, and I wished more bread were nutritionally comparable to the Power Seed.

Here’s what I ate on Day 5 of EB90:

Food Portion Calories
Powerseed 12 Slices (504g) 1200
Weight Watchers® Whipped Cream Cheese Spread 1 Tbsp 30
Almond Breeze® Almond Milk 1 Cup 100
Biscoff® Cookie Butter 1 Tbsp 85
Barney® Almond butter Vanilla + Espresso 1 Tbsp 95
World of Chia® Blackberry Fruit Spread 1 Tbsp 30
Berry whipped cream 2 Tbsp 50
Orange 1 orange 45
Kale and Kelp soup 1 C 48
Justin’s Nut Butter 2 Tbsp 190
Total 1873


whole wheat bread- eat bread 90-gluten myth-blood sugar-diet

Setting the Gluten Myth Straight: Day 4

I have met many concerned individuals these days. Some of them keep telling me the gluten myth: if I consume to much, I’ll develop an allergy. Really guys, if you studied my numbers, the amount of gluten (which is protein) in a pound of bread would be no more than 68g or about 2oz.

That is much less protein than a beef patty in a hamburger. Proteins are made of amino acids, and they all get digested the same way. I believe the likelihood of me developing celiac disease from eating 2oz of gluten every day is slim to none. So that deals with one gluten myth.


Klosterman Whole Wheat Organic_gluten myth

Organic 100% Whole Wheat from Klosterman Organic Bakery

The gluten myth aside…

Someone asked me yesterday if I felt hungry during the day, since bread is known to cause spikes in blood sugar levels. I explained to that person that I had to eat at least a slice of bread every hour. So no, my body will never have that opportunity to be hungry.

This is because my blood sugar will not rise or fall since I am eating all the time. Was that part of my intelligent eating strategy? No. As I said, my strategy is simple: eat bread regularly all throughout the day so that I don’t suffer in the evening stuffing my face.

Today, I opened a loaf of Organic 100% Whole Wheat from Klosterman Organic Bakery.  It is a tasty whole wheat, with a great aroma. Compared to many other breads, this bread was much lower in sugar and sodium. That is a great plus in my books. Why? Because I can plaster on more spreads, silly! No, I’m really kidding. I had to actually stop myself from putting on more spreads because my caloric count would be compromised. This is a bread diet, not a jams and spreads diet.


bread with curry-eat bread 90_gluten myth

Curry with my bread.

This bread was such a versatile bread, it went well with curry. I enjoyed my curry tonight, but I don’t think I will do it soon again because the fat from the coconut milk in the curry took away from my total calorie count.  “But coconut fat is good for you…” ladies and gentlemen, fat is fat in my books. I’ve heard people commenting that avocado and coconut fat is superior to other fats. What is the source of that B******?

If you’re measuring and comparing the quality of fat, you are consuming too much fat.

Fat should be consumed in small amounts, regardless of source. Yes, I’d rather eat lard than coconut fat, but that’s another conversation for another day. No more curry for the next 86 days please.

Here’s what I ate on Day 4 of EB90:

Food Portion Calories
Klosterman 100% Whole Wheat Bread 11 slices 1100
Weight Watchers Whipped Cream Cheese Spread 1 Tbsp 30
Almond Breeze Chocolate Almond Milk 1 Cup 100
Boar’s Head Smoked Ham 2 oz 60
Nutella 2 tbsp 200
Kale (cooked) 1 C 33
Strawberries 1C 47
Caramels 2 100
Curry 1 C 400
Orange 1 orange 45
Calcium Supp
Walk -152
Total 1963


gluten free, celiac, celiac disease, wheat allergy, wheat intolerance, gluten misinformation

Gluten is Evil and Bad for You. Or is It?

What the heck is the deal with all the gluten misinformation and haters bashing it?

The soft chewy texture of a great peasant loaf would not be possible without gluten! We realize some people are negatively affected by gluten. For those people, we are so sorry you have to endure those lifeless loaves of gluten free bread.*

If you have jumped on the anti-bread bandwagon you should know that gluten-free bread is not necessarily a healthier bread.  Gluten free breads often lack fiber, vitamins and minerals found compared to their whole grain cousins. In fact, gluten offers some things the body needs. So, if you gave up bread due to the negative myths currently being shared, here are some truths about gluten.

gluten misinformation, gluten myths, dough bread

The Truth About Gluten

  • Gluten is the main structure forming protein it makes your bread dough stretchy and strong!
  • Gluten gives texture to baked goods!
  • Gluten is responsible for the nooks and crannies that capture butter in your English muffin.
  • Gluten is high in protein. Wheat gluten is about 75% protein and all-purpose flour is about 10% gluten.
  • Gluten is high in iron at a about 4% serving for vital wheat gluten
  • Gluten is made into seitan, which is a great meat substitute for those on plant based diets. It is high in protein and low in fat.
  • Gluten is a protein found in many whole grains such as wheat, barley, faro, rye, bulgur, and triticale.
  • Gluten allows bread to rise and hold the volume by trapping gas bubbles formed during fermentation.
  • Gluten is elastic and makes bread chewy.
  • Gluten retards moisture loss in baked goods creating a longer shelf life
  • Gluten keeps your cinnamon rolls light and fluffy.
  • Gluten has been consumed by humans for at least ten thousand years.

It is easy to blame gluten for many symptoms of tummy upset or weight gain. In the last decade many diet fads have emerged that promote a bread and gluten free lifestyle. For those of you who still love bread, gluten is not the enemy of all modern day illnesses. In fact, without gluten, one of our oldest known prepared foods would not have existed.

What is some gluten misinformation you’ve come across?

*celiac disease, gluten intolerance, and wheat allergies are serious issues in regard to consuming gluten and wheat products. We are not reducing the importance of a gluten free diet for those who suffer from any of the above.