Cloud Bread

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Updated: November 14, 2017

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CloudBread

Don’t get me wrong I am not one of those people who don’t believe in carbs but I do try to eat them in lower quantities and do have an allergy to wheat. At first, I ignored my wheat allergy but the less I eat the more sensitive I have become. So, bread or the low carb wraps are not my digestive systems friend. My go-to has been lettuce wraps. If it needs a bun I put it in lettuce and love it. (I really do!) But sometimes you do want a bun. I found these about a year and half ago on…..(I know you guessed) Pinterest! Well, of course I had to make it. The description sounds so tempting, “pillows of goodness” and it looked so easy. Just four ingredient bread and I don’t have to worry about it rising. I am doing a sugar detox for the next 14 days (21 days total) and I did really well last week one sugar weakness, lots of withdrawals but one mess up and it was actually unintentional. This week I decided that I will be completely sugar free so bread is out of the picture. That made me go back to my old faithful, cloud bread. It’s a really good substitute for me for bread. Try it and let me know what you think!

CloudBread Ingredients

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Cloud Bread

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Yield: 8

Serving Size: 4 ( 2 slices)

Calories per serving: 152

Cloud Bread

Ingredients

  • 4 oz. of Neufchâtel cheese
  • 1/8 tsp of cream of tartar
  • 4 eggs, separated
  • Sesame Seeds

Instructions

  1. Preheat oven to 300 degrees
  2. Separate egg. Whites in one bow, yolks in another
  3. Add Neufchâtel cheese to yolks and mix until smooth.
  4. In the other bow; add cream of tartar to whites and beat with a hand mixer until fluffy peaks form.
  5. Carefully add the yolk mixture to the white mixture and fold to combine.
  6. Line parchment paper on cookie sheets or grease with coconut oil.
  7. Scoop a bun size of mixture in round shape and sprinkle with Sesame Seeds
  8. Bake for 30-40 minutes until Golden Brown.
  9. Let cool on wire rack. Once cooled store in ziploc bags or tupperware overnight. Tomorrow you will have some yummy buns on your hands.

Notes

Nutrition Facts 4 Servings Amount Per Serving Calories 152.7 Total Fat 12.0 g Saturated Fat 5.9 g Polyunsaturated Fat 1.4 g Monounsaturated Fat 3.9 g Cholesterol 207.5 mg Sodium 184.4 mg Potassium 137.6 mg Total Carbohydrate 1.6 g Dietary Fiber 0.1 g Sugars 0.2 g Protein 9.3 g Vitamin A 12.4 % Vitamin B-12 9.2 % Vitamin B-6 5.0 % Vitamin C 0.0 % Vitamin D 10.0 % Vitamin E 0.1 % Calcium 5.2 % Copper 2.5 % Folate 7.1 % Iron 5.4 % Magnesium 1.6 % Manganese 1.4 % Niacin 0.4 % Pantothenic Acid 1.6 % Phosphorus 14.6 % Riboflavin 13.4 % Selenium 1.3 % Thiamin 0.9 % Zinc 5.6 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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https://faithfueledmoms.com/cloud-bread/

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Through the Seasons

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Posted: November 25, 2017

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Reflecting back I realized what I’ve been through; how I got through; is why I am who I am today. When I was in school, my professor asked, “In ten years from now do you think that you are going to have the same belief system and values? Or, are you pretty much going to remain the same? Two of us said, “No” the majority of the class said, “Yes, the would have the same beliefs and values.” I was one of the two who said, “No.”

I know that I will value and believe some of the same things in 10 years, but I don’t think I could be the same. You get older, wiser, have more to value or a better definition of what it is and then I thought back to who I was ten years ago. That girl and this woman do not have the same values.

Apparently, I have a conviction and a strong belief in God now which I didn’t have before. I wasn’t always a Jesus Girl. The same enthusiasm I have for my faith I had in living in the world. I was a party girl searching for peace and comfort in all the wrong places and things. I was living daily anxious and frustrated, and then I tried something different. It happens we grow up, and we experience life and the seasons and looking back I have to say that through the seasons I have learned a few things that I will keep through the next ten years and hope to add more:

Season of Trust

There was a season that my family went through that we had nothing but to rely on and trust in God to get us through. When I say nothing, I mean that very literally “we had nothing.” Everything had been stripped from us along with our pride and humility.  I like to say, “we ran as far as the world could take us.” Living like the “Jones‘” left us at our rock bottom.  Only then did we begin to trust in God how we should with total and complete confidence because we didn’t have anything other option.

Looking back it was that “Fix it Jesus” mentality like, “Okay, Lord I’ve done everything that I could do. I’ve messed everything up, and I could use your help to bail me out.” Like the kind, good Father that He is He not only delivered us but that reliance and trust in Him brought my family into an intimate relationship with God. It was when we became FaithFueled.

Season of Be Still

Through God’s mercy we began to rebound, but then God started to prune another area in my temple; obedience.  God sat me down, shut me up, and through devotion, Bible study, prayer, and worship taught me to wait on God.Through much persistence, God asked me to “Be Still.” I was speaking with a good friend one day, and she said something that made me think of this season.

Before Jesus kept the 12 disciples very close to Him before He would be crucified and then send them out into the world to evangelize.  During my season of stillness, all I had was to take care of my family and dive headfirst into the Word. I studied inductively, attended Bible Study I submerged myself in the Word and learned so much about “learning the Bible.” It is now how I study daily, and I feel crucial in my daily walk with God.  I look back on those two years and remember being ungrateful for the season of rest and God continually reminding me it was but a moment.  Hindsight 20/20 because I don’t think I’d have the stamina for that season. It’s also when I was very depressed and abused food for comfort. Then I learned about prayer.

Season of Prayer

Everyone knows how to pray.  There’s all kind of prayers: rehearsed prayers you say for grace or your kids know, “fix it Jesus” prayers, “genie” prayers, and then there’s prayer.  Having an intimate conversation opening your heart to God with your gratitude and appeal. At the time, of course, I didn’t realize the power of prayer.  I knew praying was talking to God but until I started journaling, researching and doing some heavy praying; it’s all that people say and more.  Like anything you have to practice the skill often and do it often in this case-pray often or (“Pray without ceasing,” 1 Thess 5;16)

I used to be one of those people who say, I’m praying for you and honestly, didn’t always do it. Then I started reading, praying and reading more and praying more and learned. Praying for someone is the easier yet most powerful thing you can do for a person.

If you believe, you will receive whatever you ask for in prayer.” Matthew 21:22

Now, if I say I am praying for you if I don’t do it that moment which I usually do because it only takes a moment. We waste our time on so many other things taking 2-3 minutes to pray for a friend, family, peace; strength isn’t much.  When you journal or track them and realize that God is busier than you think because He does answer.  I have a journal and a prayer box.

Boxing it all Up

My journal idea came from a friend, Antracia Mooring who writes on her blog Unfolding Words.  I adopted the approach and journal often, (not daily I’m working on that” and looking back on answered prayers is such an uplifting feeling.  Then my prayer box came from a friend and mentored introduced me to the idea of putting my prayers in a box and then giving it to God.  Well, I went through that box, and the amount of answered prayers was so confirming. All but one had been answered at the moment and some I had forgotten.  It made me appreciate my season even more.

 

I think God likes to surprise us like we want to give to do for our kids or loved ones.  We do those things for the look of excitement on their face and the joy.  When we’re blessed with an answered prayer, I don’t know about you, but I jump around dancing and singing like a child who just got a surprise.  Its unexpected out of the blue and nothing that I have expected that’s when I know, “Yep, God that was you and thank you!” I have grown in patience and intimacy with God through this season and continue to glean from it.

Season of Focus & Legacy

I am now in a season of focus it’s what was my “word” for 2016 and has carried on into 2017. With all that has fone on this year (College, Started working after 12 years of staying at home, three daughters and Prepping for my first Figure Competition). I need to remember moment by moment to focus on God first and foremost and let Him lead me through the rest. This year in prayer and different conversations and signs the word “legacy” has presented itself.  With all life busyness, I don’t have much hindsight about this season as of yet, but I have been learning some new “skills” for strengthening my focus and will probably be sharing my journey. Regardless of what season looks like; doing life with God has made it worth every trial and triumph.

“Set your eyes on the things above and not the things of this earth.” Colossians 3:2

When looking back do you see a theme to your seasons in life?

 

Original Post 1.16.17 updated

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Sliding My Mommy Tummy away

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Updated: November 14, 2017

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I recived MomSanity Triangular Core Sliders from MomSanity in exchange for writing a review. I am also a MomSanity Ambassador and receive a commisson off affiliate links in this post My Full Disclosure Policy

Momsanity Core Sliders

Still on a mission

If you have been following my weight loss you know a few things about me. First, this is not my first time at the rodeo this is time number 3 for me battling the bulge. Second, I gained an obscene amount of weight with each of my precious little diva’s. Diva 1: 95 pounds, Diva 2: 85 pounds, and Diva 3: (which was actually 3 & 4) 75 pounds.  So, to say that I still have a long journey ahead is an understatement. What makes matter worse is after I came home with Diva #3 I gained another 20 pounds totaling 95 pounds to lose. Yes, people I have to lose a 12 year old off of my soon to be little 5′ 3″ body. I will lose it! Unfortunately, not overnight or in the same amount of time (9 months) that it took me to gain it.  The last thing you should know if you haven’t been following is that I am doing fitness better. I have better nutrition, better exercise and a game plan. I am also with okay with slow and steady winning the race.

A great tool to get the job done

Like most women I want to my tummy to shrink and my BLT (butt, legs and thighs) to chisel. When I got the opportunity to try the MomSanity Sisterhood’s Core Sliders it was an enthusiastic, YES! The one thing that has been really bothering me during this weight loss is my mommy tummy. It just seems to be the last thing to budge. I never really had issues with a bulging belly with my other two girls but this time around it is so stubborn. Even my arms which is typically hard to lose weight in has slimmed but this tummy did not want to cooperate. Until, I got the MomSanity Core sliders. I am really loving the workout that I have been getting with my core sliders.  I feel a difference when I am working out. I feel that I am able to really contract and push a little further in my workout. It is a concentrated intense short workout. Just what I need with a active toddler and a busy family to manage. I don’t have time for 100’s of crunches and hours of cardio. I need efficient and effective.

Helps with past injuries

Especially things like mountain climbers, plank jacks and they are so easy on my toes.  I fractured my big toe while I was pregnant. One of those clumsy kick the bed rail too hard and it took forever to heal. Sometimes when I do burpees or plank jacks it gets aggravated but not with the sliders because I don’t have to jump on them for plank jacks love that. It’s also easier on my knees when I am doing mountain climbers and lunges. As a former competitive cheerleader and gymnast (in my hay day) sometimes squats and lunges ache my knees. I am extremely cautious of my form  but I still feel the aches. I have found with the sliders I am not as achy after doing workouts that add pressure to my knees.

MomSanityTriangle Core Sliders

See fast results

The first week, I focused on my belly and I used the free workout that comes with them. They’re great! 5 minutes of intense focused workouts for those trouble areas. They’re not “insanity” level intensity they are definitely concentrated to the areas they are working out. MomSanity Sisterhood have created a 5 minute video for your Upper Body, Booty, Core, Legs, and Arms.  Deb, one of the MomSanity trainers walks you through each workout. Another thing that I love is they can be downloaded on my phone so I can pull them up anywhere. I prefer home workouts but if you are at the gym, whip your phone out and you’re good to go.  No subscription needed and no data because it’s saves right there on your phone. You could even do it at the park which I will be doing next week!

MomSanity Core Sliders

Not your typical sliders

The sliders themselves are genius. They have a hard purple side (which is this FaithFueled Mom’s favorite color) and that is to be used on the carpet. Then they have a spongy, foam like side that is great for traction on your hard wood floors.  I also like the shape of them they are triangular versus round so it fits the top of your feet well. The round sliders I have used I always had to adjust my feet so that they fit. The triangular shape allows you to get your reps in without constantly stopping to adjust where your toes go.  I now incorporate my core sliders as a warm up or with my HIIT training that I do. I also do the 5 minute core and arm workout on my off days. I like to mix my workouts up so I will probably venture to other moves but the video’s that you receive for FREE with your sliders are great workouts for beginners all the way to advanced athletes.  It’s also nice to add versatility to your at home workouts. I am so excited to be incorporating these tools in my home workouts. Will highly recommend. Follow me on Instagram where I will show you how I use MomSanity Triangular coresliders in my workouts.

MomSanity Core Slider Progress

So, my two week results! What do you think? I think there is definite progress and after 3 months who knows I may start to see the six pack that I have been day dreaming about in between reps.  What is your favorite ab routine? Have you considered adding sliders to it? Would you like a pair of your own?

 

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Are your working out dehydrated?

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Updated: March 13, 2022

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Are you working out dehydrated and don’t even know it? If you are a sedentary person according to National Academy of Sports Medicine, you men need 3 Liters a day and women need 2.2 Liters a day. If you are trying to lose weight, you should drink 8 ounces of water for every 25 pounds that you are overweight which is a little over 3 ounces for every 3 lbs of extra weight you carry.

Is that a gallon? Nope and lots of people are overconsuming water with the gallon mentality. Flooding their systems and causing their organs such as the kidney and liver to become stressed from the additional work that the body doesn’t need. Start off with 2.2 liters of water if you’re a woman and then add 3 ounces for every 3 lbs. You are overweight. That is what you should be drinking unless you live in scorching climates then I recommend more.

Does water consumption change for active people?

Yes, those who aren’t sedentary require more water than those who are also, those who have a high protein diet causes dehydration. Protein needs “seven times the water for metabolism than carbohydrates or fat,” according to NASM. If you have dehydration of a minimum of 3%, it can cause poor performance when exercising. Three percent is very marginal and is why it is important for people who are active to consume water.

You have heard the importance of water. It is essential to our survival and makes up about 60% of the human body weight. You can be nutrient deficient for many years before the detection or affect the body adversely. You can only survive days without water. When you are drinking an adequate amount of water, you are allowing your body to function at its best.

Water is essential because:

  • It helps your endocrine glands operate at a better capacity.
  • It reduces and relieves fluid retention in your body. If your body has enough water, it doesn’t have to hoard the water it does have.
  • Because your body is getting proper water, your liver can function better.
  • When you have the correct amount of water, your body uses MORE fat for energy than it does when dehydrated.
  • You stop feeling thirsty all of the time
  • Your Metabolism functions betters
  • Nutrients are dispersed properly in your body
  • Your body temperature becomes more routine versus extreme hots and cold temperatures

More Water = Better Performance

I say said, “more water” not too much water. You must hydrate the body properly is very adaptable in most circumstances, but when it comes to dehydration, your body has a hard time coping. Just as little as a 20% fluid loss can offset your circulatory functions and reduce your performance. Practicing consistent daily exercise, water, and food consumption will regulate your body and allow you to gauge your hydration.

You can not rely on thirst alone as an indicator if you are dehydrated. Athletes or those who engage in regular exercise usually deplete their body up to 50% in sweat alone. Remember, I said our body is 60% water. The best way to make sure you are hydrating properly can be simple yet foreign until practiced regularly. Then it will become second nature just like your increase in water consumption.

How do I figure out how much water I should drink?

  1. Get your average daily weight
  2. When exercising make sure that you are at your average daily weight especially if your exercise requires endurance.
  3. Drink enough liquids, preferably water, but juice or sports drinks can be consumed during workouts to maintain your average daily weight.

Replace fluid loss post-workout

How do I replace fluid loss?

  1. Sip before you sweat! NASM recommends that you, “consume 14 to 22 ounces of fluid 2 hours before exercise.
  2. Every 15 to 20 minutes you sweat drink at minimum 6 to 12 ounces of cold water. That is less than a plastic water bottle totally doable.
  3. Make sure you drink cold fluids
  4. If you are going to work out for more than an hour then drink something that contains up to 8% carbohydrates to help hydrate you and replace glycogen being used up by your long workout. Some people recommend sports drinks; I like to use Collagen Peptides and BCAAs in my water bottle while I work out. I usually only drink water, so I use my dynamic duo to replace the glycogen being used in my workouts as well as keep me hydrated.
  5. If you’re doing a quick HIIT, Circuit or less than an hour workout water is best. A sports drink won’t hurt, but it’s not necessary.
    After your workout has ended NASM recommends, “Ingest 16 to 24 ounces” of fluid for every pound of body weight lost after an exercise bout.” That is why it is key to know that daily weight average.

Getting Rapid Hydration

Working out dehydrated is an easy way to throw your body out of whack. Making sure you are sipping on the water is the easiest way to avoid some adverse health effects and thwart all your hard work with poor performance.

Do you work out dehydrated? Do you take steps to stay hydrated? What are they?

Undefined, U. U. (2014). NASM essentials of personal fitness training (pp. 490-492) (M. Clark, B. G. Sutton, & S. Lucett, Authors). Burlington, MA: Jones & Bartlett Learning.

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Apple Crisp for 1, please

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Updated: October 21, 2017

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Yep, It’s that time of year! Apple Picking! It brings back so much nostalgia and memories and a tradition that I happily keep each year with my girls.  It’s been especially fun the last two years apple picking with a curious toddler.  The older girls make it fun too but those little eyes of amazement and little hands stuffing apples in a bag melts this Mama’s heart.

I know everyone has gone Pumpkin crazy but we can’t forget about, good ole American apple pie.  I am a huge fan of both Pumpkin and apple so this recipe actually works for both! It takes 2-5 minutes and you will be in that fall-warmth-comfort-food-bliss in less than 10 minutes and it is so much better for you!

applecrispfor1

There are so many to both as a snack!

Apples have many benefits to your diet four benefits:

  1. It’s good for you I know you’re like “Duh, an apple a day…” but they are a great source of soluble fiber which is needed in your diet for healthy protection, diabetes prevention, and weightloss and one medium apple is half of your daily 2 cup of fruit goal based on a 2,000 calorie diet. Apples also provide 14% of the daily value of Vitamin C requirements.
  2. It’s helps you with weight loss. How? You say? Apples are a great hunger crusher and for fewer calories than most small meals or snacks.  There has also been studies that daily diet of apples will lower your cholesterol and heart disease.
  3. It’s great for your Heart health. Numerous studies has connected apples to lower risk of death due to heart diseases and cardiovascular disease.  It is believed there are mutiple factors that contribute to this such as:
    • antioxidants found in apples
    • Helps prevent LDL cholesterol and lower cholesterol
    • Inhibits inflammation
    • Soluable fiber
  4.  It helps prevent and protect you against metabolic syndrome. Metabolic syndrome is symptoms that causes the body to function improperly increasing the risk for heart disease and diabetes. A study found that apple eaters has 27% less chance to have metabolic syndrom symptoms.
  5. Give you a boost. Apples contain an antioxidant called querctin, which helps make more oxygen for your lungs helping with endurance.  So, it’s a great preworkout snack.

This recipe has no refined sugar and is a great treat for this fall.  What is your favorite fall dessert?

 

Check out my Chai Spice Recipe!

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