Is Quick, Cheap Food Less Expensive

Is Quick, Cheap Food Less Expensive

Some of us here at Simple Kneads were raised on a plant-based, wholefoods diet, and we have raised our families the same way. But I must admit, I often wondered what it would be like to live on the “wild side.” When I was little, I dreamed about having a bowl of Captain Crunch for breakfast instead of homemade granola and cooking up a box of Kraft macaroni and cheese or popping a pizza in the oven for dinner. So, I tried it one day! My teens looked at each other in shock (although secretly excited) when I put a few pizzas into the grocery cart. They must have thought I lost my mind. I thought I lost my mind!

The dinner was exciting for everyone! I had little to do, it was done quickly, and who doesn’t get excited about pizza? But unfortunately, we were left unsatisfied and feeling icky, and very soon the kids were hungry again.

After a nutritious, plant-based meal, my children can go 4-5 hours without feeling hungry, and with no strange side effects like gas, fatigue, bloating, headaches, burping, constipation, etc. And although they are more resilient than us older folks, I think we were all looking forward to the next home cooked meal. However, the whole experience got me thinking about how the true price of cheap, processed foods, is really hidden.

We all know that bad food equals bad health. Fast food and canned, prepackaged, processed foods, are filled with all sorts of fats, sugars, preservatives, fillers, and many sketchy ingredients that no-one can even pronounce. High blood pressure, obesity, diabetes, heart disease and many other illnesses, are all mainly the results of a poor diet. Then there are the medical bills and prescription drugs that follow. In the long run, eating “cheap,” fast food is actually more expensive.

A report from The Watch Paper called: Overfed and Underfed: The Global Epidemic of Malnutrition documented the real costs of obesity related to poor diet…

  • Obese people account for the disproportionate share of health-related absences from work.
  • Obesity accounts for 7 percent of lost productivity due to sick leave and disability.
  • 7 percent of all of North Carolina’s healthcare expenditures are related to obesity.
  • Obese people visit their physicians 40 percent more than normal weight people.
  • Obese people are 2.5 times more likely to require drugs prescribed for cardiovascular and circulation disorders.
  • Liposuction is the number 1 form of cosmetic surgery in the US, with 400,000 operations a year!
  • Over 100,000 people a year have gastric bypass surgery.

Remember, the above is just focusing on obesity, it does not include the other effects of poor diet like heart disease, diabetes, dementia, and a myriad of others. And no one can argue that poor health significantly lowers your ability to enjoy life on a day-to-day basis! In the end, cheap food has a high price to pay.

On the other hand, eating nutritious, whole food helps prevent disease and allows you to enjoy life a lot more! In addition, once you get the hang of it, you will find that wholesome food can actually be less expensive overall! And don’t feel like you have to do organic at first. Just take it one step at a time. Here’s a few tips to get started on your journey to living healthier and happier…

  • Keep yourself inspired on your new journey! We live in the age of technology, so do your research, there are hundreds of amazing plant-based recipes out there. Youtube and Instagram are great resources for finding inspiring, plant-based lifestyles (a great place to start is with our IG page: @simplekneads_gf). Start reading books and testimonies from those who have gone down the same path you are now on and be sure to surround yourself with people that are open to learning new ways and will support you on your journey. Keep yourself inspired at all costs, it will help to keep you motivated and consistent!
  • Learn from those who know! The healthiest cultures in the world eat little meat and a large variety of fruits, vegetables, grains and legumes. So, gradually adding more and more veggies and leafy greens to your meals will be tremendous as you switch over to a healthier lifestyle. And be sure to read about the blue zones on our blog! These are areas in the world where some of the oldest people live! (place our blog link here that is connected with the article “Transform Your Health and Live Longer.”)
  • Don’t be afraid to try new things! Search these cultural foods: Mediterranean (most middle eastern foods accompany their main dish with an assortment of fresh vegetables), Asian, and East Indian with its focus on vegetarianism. Ethiopian food is not only delicious, but super easy  to find plant-based options. Latin American restaurants also accommodate easily to vegans and vegetarians.

If trying a new food is too challenging, just start with a small portion or with something that is familiar, like Mexican. Or make it fun, dress up and go out to eat with friends that are more adventuresome than you! Whatever you do, do your best to conquer your fear. Adding variety to your diet will be important in giving your body more nutrition so it can function optimally.

We hope these simple tips will help you get a good start on your new journey today. Oh! And just FYI – Simple Kneads breads make great little pizzas that your whole family will enjoy, and your kids will love creating their own piece! Just make like you would English muffin pizzas and pop them in the oven. Fast and easy!

Here’s to good health, long life & happiness!

Sandy K Workman
SK Director of Brand Development

Transform Your Health AND LIVE LONGER!

Transform Your Health AND LIVE LONGER!

We all know that life is full of stress, which can have very damaging results. According to German doctor Leonard Coldwell, “All illness comes from a lack of energy and the greatest energy drainer is mental and emotional stress,” which he believes to be the root cause of all disease. Whether you believe his statement or not, it’s proven that stress is one of the leading causes of disease in our country today, so reducing your stress can be one of the best things you can do for your overall health. In fact, studies from around the world have shown undeniably that diseases can be eliminated, and health restored, simply by reducing stress. Now, what does this have to do with Simple Kneads and gluten-free sourdough bread? Well, as you know, we are all about good nutrition, which is an excellent stress management tool! When our bodies are poorly fed, stress takes an even greater toll on our health, so feeding our bodies good, nutritious food is crucial.

Speaking of reducing stress, nutritious food, and sourdough bread, have you ever heard of the Blue Zones? Blue zones are areas of the world where some of the world’s oldest people live — in fact, they are known to consistently reach the age of 100 at 10 times greater rates than the average North American! The five main geographical areas are 1.) Sardinia (mainly the Barbagia region that is mountainous). Here the world’s highest concentration of male centenarians is found! 2.) Ikaria, Greece. An Aegean Island with one of the world’s highest rates of middle-age mortality and the lowest rates of dementia. 3.) The Nicoya Peninsula in Costa Rica, which has the second highest concentration of male centenarians. 4.) Okinawa, Japan, where females over 70 are the longest-lived population in the world. And 5.) The Seventh Day Adventists (highest concentration around Loma Linda, California). They are known to live 10 years longer than the average North American.

What do all these have in common? Well, the world’s longest-lived people don’t spend a lot of time at the gym lifting weights or training for marathons. Instead, they mainly live in environments that constantly have them moving without thinking about it! All blue zone people have gardens. This gives them that extra nudge to keep moving because for the next four months they will continue to plant, weed, water and then harvest! In addition, most in blue zones do not have modern mechanical conveniences for house and yard work, and we all know that exercise is huge for reducing stress. It’s also interesting to note that these people do not generally stuff themselves during meals. Okinawans usually stop eating when their stomachs are 80% full and will generally skip a third meal. In fact, most people in the blue zones eat their smallest meals in the late afternoon or early evening and no more the rest of the day! Including the majority of Adventists. This creates more rest for the digestion, which reduces the stress on the body, especially before bedtime. In turn, there is better sleep! Which is also critical for reducing stress.

People in the blue zones traditionally eat whole foods, eat at home, and beans reign supreme! Including black beans, fava, soy and lentils. And except for Adventists who promote a plant-based diet, people in the blue zones eat very little meat, and most of the animals are freeroaming and have not been given hormones, pesticides or antibiotics. And guess what else people in the blue zones eat? Sourdough bread or 100 percent whole grain bread! And we all know that true sourdough bread digests better than regular bread, giving your body a better chance to absorb the nutrition you are taking in, and has a lower glycemic index, making your entire meal healthier! For more advice on sourdough and starters, visit or order gluten-free, whole ancient grain sourdough bread from us!

In summary, there are simple ways to reduce stress in your life. Most of us have the capacity to live into our 90s, and largely without chronic disease. We hope that the information we have shared here will help you get started on your journey to a healthier and happier you.

Sandy K Workman
SK Director of Brand Development



Simple Kneads bread is now not only packed with whole organic GF grains and seeds, but we have increased our healthy fiber with natural citrus fiber, making it even healthier food!

Through the years we have had requests for softer bread, and although there is little citrus fiber per loaf, it has improved the texture and taste of our bread considerably, making it softer and fluffier, more like wheat bread you might say, without compromising taste or quality! For us this has been a tremendous step forward. Now, if citrus fiber is new to you, let me tell you a little about it.

Citrus fiber is what is left after the juice is pressed out of the fruit. Fiber is a type of carbohydrate. Most carbohydrates break down in your body, but fiber does not, it’s therefore indigestible. The word indigestible may sound like a bad thing but when we eat an orange, in its whole state, those same indigestible components are there, yet we still eat the orange because we know it’s good for us. So, indigestible fibers can have wonderful and needful benefits for the body. As you may know, we use psyllium husks in all our breads. This also is an indigestible fiber, but we know that psyllium is also known for its wonderful benefits for the bowels. Notice what the Harvard T.H. Chan School of Public Health tells us about fiber…

“Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Children and adults need at least 25 to 35 grams of fiber each day for good health, but most Americans get only about 15 grams a day.”

This means the average American needs twice as much as they are getting! Many of us need more fiber in our diets!

Now, there are only two kinds of fiber, natural and unnatural. Our citrus fiber is natural, and it comes from a blend of organic oranges and lemons. With that said, we know that there are many foods that are great for human consumption UNLESS there is an allergy or dietary restriction. So, if you are allergic to citrus you will want to speak to your doctor about consuming citrus fiber.

For those who prefer to continue with our past recipe, our Pumpkinickel recipe will remain the same. We will not be adding any citrus fiber to it. This very traditional bread is a long-time favorite. So, if you desire a classic product, you can fall back on the Pumpkinickel!

We truly hope that you will continue to enjoy our organic sourdough gluten-free breads!

Sandy K Workman
SK Director of Brand Development

NUTRITIOUS GLUTEN-FREE BREAD: The Pinnacle of Natural Foods

NUTRITIOUS GLUTEN-FREE BREAD: The Pinnacle of Natural Foods

I grew up in the 70s and 80s in a little fishing village in southeastern Alaska. My parents did their best to raise my brother and me on a plant-based diet, which back in those days was pretty challenging. Thankfully, there was a nice health food store in town which we would visit weekly. There wasn’t a huge selection, but we could find items like tofu, sprouted bread, soymilk, and soy yogurt! But if you happened to have a gluten sensitivity, forget it. You may as well have said goodbye to bread altogether! The world has definitely come a long way since then. Yet, even with the many gluten-free bread options out there today, you will find that most have little nutritional value.

Empty carbs and sweeteners dominate the ingredients in most gluten-free breads. At the top of the list, you may see things such as tapioca starch, potato starch, cornstarch, rice flours, xanthan gum, commercial yeasts, and often multiple sweeteners. These typically are not the tastiest ingredients and can often worsen any health challenge. So, can a nutritious and delicious gluten-free bread be found? Thankfully, the answer is YES!

Some years ago, Simple Kneads’ CEO and founder, Tristaun LeClaire, set out on a quest to develop the perfect gluten-free bread. He pulled from the best aspects of various breads from around the world and created a product packed with the nutrition of whole ancient grains, no starches, fillers or gums, one that was free of the top eight allergens, 100 percent plant-based and made through  the true artisan sourdough process of  fermentation!

Before commercial yeasts came on the scene, bread was made using the method of fermentation we call sourdough. Sourdough is much more nutritious than bread made with dried yeasts. French baker and founder of the Celtic Sea Salt Co., Jacques de Langre, PH.D., has much to say on this subject:

“Baking with natural leaven is in harmony with nature and maintains the integrity and nutrition of the cereal grains used … The process helps to increase and reinforce our body’s absorption of the cereal’s nutrients.” (Excerpt from Sally Fallon’s Nourishing Traditions.)

He goes on to say that yeast was introduced into Louis XIV’s court in 1668 and was strongly rejected because of the perceived health risks! Melissa Richards, in her book Baking with Natural Yeast, mentions that in the 1980s when rapid rise yeast came into the picture, so did the rise of celiac, gluten sensitivity, acid reflux, and other serious conditions. In fact, many have noticed that when they switched back to naturally leavened bread, they stopped experiencing symptoms like heartburn, constipation, diabetic spikes, and other allergic reactions. This begins to make sense when you consider that true artisan sourdough can have a positive impact on your digestive system. “Natural leavened bread, because of its inherent beneficial ferments, slowly re-creates the population of friendly lactobacillus digestive bacteria in the absorption tract. The end result is recovery of the digestion and proper elimination by the effective action of friendly bacteria.” (Naturally Leavened Bread by Jacques de Langre.)

The benefits of sourdough are numerous! Simple Kneads offers gluten-free sourdough bread that’s sole aim is to bring healing and balance back to the body. Truly, this is the pinnacle of natural foods!

By Sandy K. Workman, SK Director of Brand Development

NATURE’S DOCTORS: 8 Simple Laws That Can Change Your Life Forever

NATURE’S DOCTORS: 8 Simple Laws That Can Change Your Life Forever

January is health and wellness month, and here at Simple Kneads we love helping others feel healthier and happier! We do this by promoting eight very simple laws of health, sometimes called “Nature’s Doctors,” which help prolong life.

Did you know that scientists at the Southern University of California recently calculated that, if it weren’t for disease and accidents, people could live to be 120 years? And a pioneer in the science of aging, Roy Wolford, has shared that the human body is capable of lasting 120 years! That’s pretty incredible, since the average life span in our country is 78 years. However, we believe that you are never too young and it is rarely ever too late to start healthier habits and quickly begin to experience a turnaround in your health.

When Simple Kneads’ CEO and his wife had their first child, they soon discovered that little Shiloh had some serious food allergies. They knew that adequate nutrition during the first two to three years of one’s life (starting at conception) is one of the fundamental prerequisites for not only survival and growth, but for lifelong health. So, they got to work, and through the simple process of elimination, Shiloh’s mother was able to hone in on the issues of gluten and soy. She was now able to go forward intelligently, and in just a few days Shiloh’s symptoms disappeared — and eventually Simple Kneads was born.

We would like to introduce to you Nature’s Doctors, eight simple natural laws that can change your life forever. They are: nutrition, exercise, water, sunshine, air, rest, self-control, and faith. I want to share some personal experiences…

A few years ago, while climbing a rock wall with my husband and kids in Alaska, a lady in her late 30s who knew me from the “Nutrition Kitchen” classes at the local college, came and asked, if there was one thing she could change up in her life, for better health, what would I suggest. She shared a little about her life: She was a meat-eater with five children, a busy life, and not a lot of time or money to make big, drastic changes. However, she suffered with multiple autoimmune diseases and candida, and was desperate for even a glimmer of hope in her health. From personal experience I knew that just a small change like implementing a simple, easy-to-digest plant-based breakfast, packed with nutrition and  no sugar or gluten, was not so hard to do with a little instruction, and could make a huge difference in one’s health. I suggested she soak some raw walnuts or almonds overnight and slice up a granny smith apple in the morning to go along with the soaked nuts, adding a green smoothie (with no sugar) if she still felt hungry. A few days later she saw me at the rock wall again, her face beaming. She shared that she had gone home and done exactly what I had suggested, now having so much energy she couldn’t understand it! Lunch came and went without her noticing because she wasn’t even hungry. The nutrition in that simple meal kept her fuller longer, with more energy, than her typical oatmeal with toast or occasional hash brown and eggs she was accustomed to. In addition, her foggy brain issues had also disappeared during those few days! I will admit, I was even shocked! I was used to the majority never really being intentional enough about their lifestyle habits for any change to occur.

Even something as simple as getting hydrated can change your health dramatically: A few months ago a lady wrote to me, sharing that she suffered from extreme headaches and several other ailments she would not mention. It had gotten so severe she could barely function on a weekly basis. It came to my mind she should begin by doing a hydration cycle and go from there. She was open to the idea and so I shared the recipe: A quart and a half of lemon water (juice from half a lemon in her water). She would drink this upon rising in the morning, at least 30 minutes before eating anything. She would have to drink the lemon water within 20 minutes! I suggested she use a timer to be precise. She would do this for six days. In addition, she would do her best to get two more quarts of water down during the rest of each day (although these would not need to be drunk in 20 minutes). Four days later she texted saying, and I quote:

“Sandy, I just have to thank you again for the hydration cycle. Not only has it helped with the headaches; it has helped my feet! I’ve had plantar fasciitis and heel spurs for over two years and have had so much terrible pain, especially after walking so much at work. Well, I noticed yesterday that the pain wasn’t so bad and today it’s all but gone! I’m sure I’ve been dehydrated for years! I can feel a difference in my joints! I shared this with a patient who suffers from plantar fasciitis today, as they want her to have surgery, but I told her to try this first. I’m completely amazed.”

As you go forward in implementing some or all of these 8 Simple Laws of Health, please remember, even if something is gluten-free, vegan or plant-based, it does not mean that it is therefore nutritious. And although it’s true that many aspects of life are out of our control, the power is in our hands to make the simple changes necessary to have a healthier and happier future.

To learn more, visit us at and check out our Instagram page @SimpleKneads_GF

By Sandy K. Workman, SK Director of Brand Development



This is the year for building a strong body. A body that can resist anything that it must face: the colds, the flus, diseases, chemicals, and all sorts of contaminations. A strong immune system can deal more easily with these. So, what is the best way to get a strong body? Let’s look at five basic qualities of food that we, at Simple Kneads, believe lead to optimal health through complete nutrition.


WHOLE Choose plant-based foods as unrefined as possible. These are packed with nutrition and have high levels of vitamins, minerals, antioxidants and fiber. Our artisan sourdough GF loaves are made from five whole ancient grains. We do not use any starches, white flours, fillers or gums. Not to mention, our product is top-9-allergen free and truly sourdough. This means no commercial or baker’s yeast. Made the way bread used to be!

HARMLESS Identify foods that help your body heal. Keep away from those things your body is reacting negatively to. Even if it’s technically a “good” food, it may not be good for you. Also, keep in mind that just because it’s sold in a health food store, or is labeled gluten-free or vegan, does not mean it’s healthy. And as often as possible, use organic foods! You will find an (*) after each organic ingredient in our products.

DIGESTIBLE “All disease begins in the gut” (Hippocrates). He really wasn’t too far off. It’s proven that good digestion leads to better health. A simple way to begin to nourish your digestive system is through good, fermented foods. Things such as yoghurt, sauerkraut, kimchi and even sourdough bread are wonderful for good gut health! Our sourdough process of fermentation makes our bread easier to digest and is a great place to start!

VARIETY Variety is the spice of life and essential in any diet! Different foods provide different types of nutrients and so variety is key to getting the nutrition your body needs to heal and thrive. Take time to check out our Instagram @simplekneads_gf where you will find hundreds of creative, delicious and healthful ways to enjoy our bread. Bring inspiration to your mealtime!

TASTY In Japan one of the dietary directives is “enjoy your meals.” Enjoyment actually tells your parasympathetic nervous system to trigger a relaxing response. This greatly aids with digestion and absorption of nutrients. So, enjoy your food, and it will digest better!

These are the guiding principles that are baked into every Simple Kneads loaf!

By Sandy K. Workman, Director of Brand Development


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