WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 112 FEBRUARY 2017
ALL YOU NEED TO KNOW ABOUT BREAD
wholegrain has grains (and often seeds) added to wholemeal flour for extra nutritional value. Wholegrain breads (including rye and sourdough varieties) have up to four times the fibre of white breads, making them one of the healthiest options.
Bread now takes up an entire aisle of the supermarket, so it is becoming increasing difficult to know what bread is best. We found this great easy to read information from Taste.com and wanted to share it with you. White Bread Contrary to popular belief, Australian white bread flour isn’t bleached, it’s made from wheat that’s milled to remove the outer layers of the grain. The result is a soft slice with less flavour to compete with fillings. It doesn’t have the fibre of wholegrain, but it’s a good source of protein and carbs. It’s fortified with thiamin, iodine and folic acid, too.
Did you know? Wholegrain breads are low GI because the seeds and grains take longer to digest. This is good for lunchtime sandwiches, as the slow release of energy keeps you full for longer. Soy and linseed adds good omega-3 fats to the mix, too. Fibre: varies from 1.5g to 4.5g per slice. Wholegrain Rye Bread Rye bread has a heavier texture than other breads due to the lower gluten content. Light rye, made from rye and wheat flours, comes in halfway between white and wholemeal for health, but wholegrain rye, with added grains, comes top for its www.mountiesignite.com.au fibre and vitamin content. facebook.com/mountiesignite instagram.com/ignite_healthandfitness
Did you know? Additives that make the dough rise rapidly also make the glycaemic index (GI) go up, so the energy you get from white bread won’t last. Combat its high GI with proteinrich sandwich fillings such as cheese, egg, chicken or peanut butter. Fibre: about 1g per slice. Wholemeal Bread When it’s made from ground whole grains, wholemeal bread has a similar nutritional value to wholegrain bread. However, most packaged wholemeal is made by recombining white flour with the bran and wheatgerm removed during milling. This creates a longer-lasting flour but doesn’t provide the same nutritional balance. Wholemeal bread has more fibre, vitamins and minerals than white, plus it’s fortified with iodine and folic acid.
S E S UR NITE O C IG R P C W AT NO
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Did you know? Wholemeal bread is faster to digest and has a higher GI than wholegrain. Fibre: a healthy 2g per slice. Flatbreads & Wraps These are made with or without added yeast. The health rating depends on the flour used. Did you know? Broken pieces of flatbread are a healthy alternative to crackers. Spray with oil, sprinkle with sesame seeds and bake for 2-3 minutes at 180C. Fibre: varies, depending on the flour used and the weight of the piece, from 1g to 7g per piece. Wholegrain Bread While multigrain bread is white bread with grains mixed in,
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