My 100% Whole Wheat Bread Recipe

I’ve had friends ask for the healthy bread recipe we use daily in our house. I’ve adapted it from multiple recipes online, plus added my own experiences. Feel free to ask me questions if you need help.

This is a light 100% whole wheat bread. The main secret is to use hard WHITE wheat if you have access to bulk wheat and a grinder. (Country Life Natural Foods ( is a good source for bulk wheat in the Midwest.) The hard RED wheat will make a much heavier, denser loaf and is the reason most bread makers mix their flour 50/50 whole wheat/white flour. Another secret is the extra risings, though you can skip one if you’re in a hurry.

This is a 6 loaf recipe – reduce accordingly:

To start…

  • 1 1/2 Tablespoons yeast
  • 8 – 9 cups warm water (depending on what your mixer holds)
  • 4 cups whole wheat flour

Mix these ingredients together and let sit until double. (Usually 20 minutes.) This step is called a sponge and is very important to allow the yeast to get a head start.


  • 1 cup butter or vegetable oil or replace with flax meal like I do (see below)
  • 2/3 cup honey or molasses (use blackstrap molasses for extra iron, you won’t taste it)
  • 1 ½ T salt
  • 1 cup vital wheat gluten flour
  • 12 – 15 cups whole wheat flour. Add flour until the dough is still slightly tacky, halfway between mushy and a hard/tough feel. It’s better to put less flour than too much as the dough will firm up after rising and if you add flax meal later.
  • (Optional) up to 1 cup of flax meal. Don’t add this until after last rise and just before shaping.

Final steps:

  1. Mix this together and knead for 10 minutes if kneading by hand or 5 minutes in a bread mixer.
  2. Cover and let rise again until double. (About 15-20 minutes)
  3. Then, mix in flax meal here (if using) and any other add-ins like raisins, nuts, herbs, etc. and mix it in.
  4. Cut dough into 6 pieces. Smash/punch each piece until all bubbles are out and then shape and put into greased (I use Pam) pans.
  5. Cover and let rise again until double. (50 – 60 minutes).
  6. Bake at 350 degrees for 30 minutes.
  7. Try not to eat it all while it’s hot! 🙂

Day 29: Results! Final Pictures and Numbers (a day early)

I’m done and very excited about my results! Here I am with the weight I lost using bags of sugar as a visual aid = about 20 pounds! More importantly, I cured my Type II Diabetes!  All with 29 days of fresh fruit and vegetable juices plus a vegan protein shake per day halfway through.

Misty Day 29 cropped sugar2

Here are the before and after pictures and the results:

Day 29 Side

Day 1 Juice Fast

  • Lost 19.6 lbs
  • Fasting blood sugar went from 170 (Type II Diabetes) to the 80’s (Not Diabetic)
  • Body fat went from 29% to 26.2%
  • I feel great and am excited to start eating healthy plant-strong foods.

Juice Fast Day 29

Day 1 Juice Fast

Feel free to ask me any questions.  I love to help. Or add a comment and let me know what you think. 

I also plan on posting follow-ups articles documenting what happens to my weight and blood sugar in the aftermath of a juice fast like this.

Thank you for all your support! 

(P.S. for those wondering, I ended the fast a day early due to a social event with my husband’s work)

Day 29

Day 29






Day 28: Everything Looking Good!

Carrot-Citrus-Pepper Juice

Carrot-Citrus-Pepper Juice

Isn’t the juice pretty?  This is one of my main juices I drink every day, a mixture of carrot, orange, lime, and ginger.  I’ve recently made two more additions that I really like: orange bell pepper and a chunk of turmeric root, which looks like a scrawny piece of ginger and I get at our local Meijer.

Turmeric is emerging as a great herb to treat diabetes and also chronic pain.  Curcumin, one of the active ingredients in turmeric was used in a study and it prevented all the pre-diabetic patients who took it from progressing to full diabetes, while 16.4% of the placebo group had progressed to Type II Diabetes over the 9 month study.  And it adds a really yummy flavor that goes well with the orange produce and ginger.

Day 28

Day 28

I’ve lost almost 20 pounds over this juice fast and expect about 15 to be permanent.  I’ll have to take some final pictures tomorrow to compare to the before pictures, since I’m planning on attending my husband’s work party in the evening and ending my fast a day early.

I plan on posting occasional updates on how my weight and blood sugar do once I start eating again.  Plus, how well I stick to the occasional fasting and finishing the Insanity workout to maintain my gains.  Hopefully, I’ll be able to find a nice balance that I can maintain indefinitely, since my genetic predisposition for diabetes is here to stay.

Thanks again for the nice comments and support.  It helped me finish the whole fast without quitting part of the way through. 🙂







Day 27: So close! plus Alternative to Juice Fast.

Day 27

Day 27

So, for those of you who want the results, but think a juice fast is a bit too extreme for you, I’ve been reading about great health results with the Engine 2 Diet lifestyle changes.

One really interesting idea is that people consistently eat the same physical amount of food every day, regardless of calories (not counting holidays or special events).  So if you can substitute food with higher nutrients but fewer calories, you’ll feel like you’re still eating the same amount of food = no starving feeling while dieting.  Plus, if you’re choosing lots of fruits and vegetables, you’re getting more nutrition also.  So, it’s a lifestyle change where you make healthy meals, eat all you want until you’re full and still see all your numbers improve.

If you’re curious, there is a free 28-day guide on his website you can download that explains the healthy eating changes, has some free recipes and a few inspirational stories at the end.  Basically, people with diabetes, heart disease, high blood pressure and cholesterol, who are on numerous medications and only getting worse, are able to finally see improvements by changing what they eat.  I’m planning on incorporating some of the recipes into our family’s meals.  I feel like we do pretty well eating fruit, whole grains, beans, and lentils.  But, somehow the vegetables don’t always make it to the table.  So, I’m excited to try some new meal ideas.  Plus, I’d like to experiment with the no added oils and stick to using nuts, avocados, etc.

And now is a great time for me to experiment with healthier recipes, since any and all food looks AMAZING!!  🙂

Check out my new chart summarizing the changes in my weight and blood glucose:







Day 26: Weight loss from God?

Day 26

Day 26

We work to make Sunday a religious and family day and I also don’t do workouts on Sundays.  So, this morning, my weight didn’t drop.

I’ve often wondered if all my exercise has any real effect, since my weight is often this stubborn monster that I can’t seem to budge an inch.  But now, I’ve been working out every day and sometimes twice (to distract myself from not eating), and most days I’ve lost a little weight.

No workout on Sunday and my weight is the same as yesterday.  Of course, I’ve had a few plateaus, but if I drop weight again tomorrow after working out, it will suggest that my exercise does truly have some effect on my health.  That’s an encouraging thing.  I’m much more likely to work out if I feel like it’s having some effect.  Thank you, Sabbath! 🙂





Day 25: Counting Down

Day 25

Day 25

This is my last week and my blood sugar hasn’t been in the 70s that I can remember without insulin doing it artificially.  It’s really nice to think that my glucose regulation system is doing its job the way it should.

Now, I’m just counting down and, once again, realizing how much food is a part of social events.  We had another potluck today for lunch and then refreshments after a church baptism this evening.  There might have been a couple of homemade cookies and brownies that made it into my freezer stash for later . . . 🙂





Day 24: Exercise and After Fast Goals

Day 24

Day 24

Well, there’s a number on the scale I haven’t seen in over a decade.  So cool!  Of course, now that I’ve reached both my blood sugar and weight goals, I’m ready to just be done.  Though another week of weight loss will keep me in the lower 150s once I start eating again.  Sigh.  It’s almost done.

I have to say that doing this juice fast with the food cravings I always have while breastfeeding is making it ten times harder than the one I did 3 years ago.  On the other hand, my milk supply is doing fine, which means I’m using up lots of body fat to make milk, since I’m not eating any.  So, that might also be a big factor in losing more weight this time around.  But, dang, is it so much harder to be hungry all the time.  The first time I did this, the hunger leveled out and mostly disappeared after the first 3 – 5 days or so.

I’ve also picked up on my exercise a bit again and I’m drinking one serving of this Vegan Protein Shake in the evenings.  It’s actually really enjoyable, because it’s the one time all day that I’m not hungry for about an hour.  I also do my workouts more at a low/medium level, not full out, and feel pretty capable and strong.  Here’s an idea of what kind of working out is possible while juicing.

My exercise last week:

Mon: 1 Insanity workout (40 mins)

Tues: no work out

Wed: 1 Insanity Workout early, 40 mins on exercise bike in the evening.

Thur: 10 min warmup for Insanity workout, derailed by need to put baby to nap and take kids places, 40 mins on exercise bike in the evening.

Fri: 40 mins on exercise bike both in the morning and in the evening. (I have a good book to read that distracts me enough to easily ride and read)

Today’s plan: 1 Insanity workout, might bike in the evening.

I get asked about what will happen after the juice fast.  Last time, I regained about 5 pounds of weight that is just no longer having empty intestines and my blood sugar stayed under 100.  I would be really excited if that happened again, especially the blood sugar.  This time, though, I’d like to do more to continue to lose weight and insure that my blood sugar doesn’t go back up.  I’m looking for long-term maintenance and beating diabetes for life, not just now.  Here’s what I’ve planned out:

My after Juice Fast goals:

  1. Continue to lose weight until I reach an ideal healthy weight in the mid 140s.
  2. Maintain a fasting blood glucose of under 125.

My current plan to achieve those goals:

  1. Continue to juice fast 2 days a week, not consecutive.  Ex. every Mon and Thur.
  2. Start the Insanity workouts daily (except Sunday) again.  After completing 60 day program, go back to running 1 – 2x/wk and exercise bike the other days.
  3. Once I reach my weight goal, and if my blood sugar is still low, I will reduce the juice fasting days to somewhere around 1 – 4x/month.

After 30 days, it feels like it would be super easy for me to do a juice fast for a day at a time, knowing that I can eat again the following day.  Also, we had a bit of a cold go through the house and I usually get a bit of it when my baby does.  This time, however, I didn’t get sick at all.  I think the juice fast is not just a drop in calories and a break for my digestive system.  It is also a boost of concentrated nutrition that I have been slacking on including in my regular diet.  I mean, how often do I eat a bunch of kale?  So, I’m hoping to continue to improve my health, just at a slower pace with the 2 day/week juicing plan long term.  I’ll keep you updated on how the post juice fast maintenance goes.





Day 23: On the Move Again!

Yay!  Finally dropping again.  And to be honest, I had been snacking on watermelon a bit lately, so yesterday I did 100% juice only and that seems to make the difference.  Or, it would have happened anyway. Who knows?  I’m also at 26.7% body fat this morning.

So, my goal is to stick as close to 100% juice for the last week as possible, though we do have Tom’s annual work summer picnic on Day 28 and I’m conflicted on what to do.  They always cater in really nice food and it’s something I enjoy every year.  To eat or not to eat.  What would you do?  I’m pretty sure at that point, I’ll probably eat something, but just try and make some healthy choices and keep it limited.  We’ll see.

Day 23

Day 23



Day 22: I Hate Plateaus

Day 22

Day 22

Grrr – the 152 lb mark is being so stubborn.  I have 8 days left and I’d like to see a little more weight loss before I’m done.  If not, I’ll deal with it, but the results are what I use to motivate myself and it’s frustrating to see things just sit the same for the amount of effort I’m putting out.

I’m not doing the Insanity workouts every day, more like every other day with a 40 min ride on my exercise bike on alternating days.  But yesterday, because I was frustrated by no weight loss, I did BOTH and Insanity workout in the morning and a bike ride in the evening and still no change.  I’ll just explain it as muscle gain . . .

Speaking of that, I have also been monitoring my body fat percentage and I was averaging around 29% body fat before the fast, with the occasional dip into the 28’s.  Now, I’ve been as low as 27%, so that’s a great improvement.  My blood sugar is also solidly in the 80s now, so that’s amazing!  I think I’ll focus on those today and keep on keeping on.





Day 21: Notice the Positives

Day 21

Day 21

I’m chasing the elusive 150 lb mark – a rare animal not seen around these parts since baby #1 or #2, 10 – 15 years ago.  It seems I’m at another plateau the last 4 days, but hopefully I can dip down the last 2 pounds sometime in the next 9 days.  3 years ago, when I did this, I was 150.0 on the last day and at that point there was no way I was doing an extra day.  So, fingers crossed this time. 🙂

The last 10 days, like any countdown can easily drag along really slowly.  I have to remind myself to change the way I look at things.  It’s funny how outlook makes such a huge difference.

For example, I used to grumble when I’d forgotten to grab something in the basement or upstairs and had to make an extra trip on the stairs, with a few added grouchy stomps for effect.  Enter my fitbit.  Now an extra trip downstairs equaled more steps and more flights, which increases my score so I could beat the friends in my current challenge who were doing crazy amounts of steps.  I would actually run up and down a few extra flights of stairs just to get more steps.  The irritating extra stairs had suddenly morphed into something positive.

Now, I just need to morph sipping on juice into something more amazing than chocolate, brownies, veggie stew or just plain chewing . . .  possible?





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