Warm and Yummy Breakfast

WOW!  I just heard it is going to be 3 degrees tomorrow morning, with a possibility of 15 below with wind chill.  That sends chills thru me just thinking about it!

I don't know about you but I love to have a HOT breakfast on mornings like this.  Now ideally I would make this over the weekend when I have a little more time, however I might try making it up tonight and putting in the oven as I am getting kids and myself ready in the morning:)  What's nice about this recipe is if you don't eat it all at once, you can save it for later in the week in the fridge or make a couple batches up and have some in the freezer to warm when you are wanting something quick.

Yummy and Healthy Blueberry French Toast Casserole
(Makes about 12 servings)
Ingredients
6 cups cubed, Ezekiel bread
8 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup honey
1 tsp. vanilla extract
2 tsp. almond extract
2 teaspoon ground cinnamon
2 cups fresh blueberries
Directions
Step 1 – In a large mixing bowl, combine the egg whites, almond milk, honey, extracts and cinnamon. Whisk well.
Step 2 – Oil a baking dish (about 9 x 13), and fill it with the bread.
Step 3 – Pour the liquid mixture over the bread and allow it to sit for at least 30 minutes, mixing once or twice to be sure all parts of the bread are moistened.
Step 4 – Mix in the blueberries.
Step 5 – Bake the casserole at 350 F. for about 45 minutes or until there is no longer any liquid between the bread.
Step 6 – Allow to cool a bit and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1/12th the recipe (approximately 1 cup)
NOTE: This data can vary widely based on bread used.
Calories: 132
Total Fat: 2 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 205 mg
Carbohydrates: 22 gm
Dietary fiber: 3 gm
Sugars: 8 gm
Protein: 7 gm

Week 3 Challenge

The final week of the challenge...... and it is going to be a challenge!  I am excited to see how you feel after this one.  For the video, my daughters and I each did 1 exercise in the circuit and then we all did the last 60 second exercise together.  As you will notice, there were times we got tired from performing only 1 circuit and just 1 exercise! :)  It can be a shocking of how a simple move can become so difficult to do.
After this week you will have completed 3 weeks or 21 days. Did you know it takes 21 days to form a habit? How do you feel you have done on this challenge? Have you formed a new habit! :)
I hope so!! Although it may be hard to do, just getting started or even trying to find the time to fit some daily activity in; I hope what I've been able to show you is it doesn't have to be all that hard, you can do just a little bit and you can find the time and place to fit it in.
Remember to follow these steps:
Its as simple as ABC and 1, 2, 3
Faith
1) Give thanks
2) Believe in yourself
3) Share with others

Food
1) Drink water at 50%-100% of your body weight in ounces each day 
2) Eat 5 times a day 
3) Limit foods to those with less than 5 grams of sugar per serving

Fitness
1) Weight/body weight workout 3x/week
2) Cardiovascular workout 3x/week
3) 1 day of complete rest 


Here is the printed out version and the video!  Keep up your GREAT work!!! Looking forward to hearing your updates!

Now for the video clip.  You have to love kids and how they bring a certain "entertainment" to exercise and life!!!

Wishing you a GREAT week!!
~Deb

Quick Egg Cups

I am always looking for quick morning breakfast ideas.  Planning ahead is KEY! If I prepare some things over the weekend, I have more quick options during the week and can avoid skipping or grabbing something unhealthy. 

They say, "You are what you eat." I don't disagree with that, however I feel it is a balance in all areas including what you fill your mind with "You are what you think." Believing in yourself, believing you can do something and controlling your attitude about life and your healthy lifestyle creates the changed you in your thought process.

Here is a real basic recipe that you can add your "favorites" with spices and food for a variety to the baked eggs. 
Preheat oven to 350 and spray silicon muffin cups (these are AWESOME to use). 
2 Cups of egg whites (I like Egg Whites International)
1 Cup of ground turkey sausage
Salt and pepper
Mix well and pour into 12 muffin cups  
Bake 20-30 minutes until set.

I keep them in the fridge and warm in the micro for 1 minute.  You can take them on the go plain or toast an English muffin and make a breakfast sandwich.

Variations: lean ham, scallions, salsa, green onion, Canadian bacon, low fat cheese, herbs and spices.

Wishing you a wonderful day!
~Deb

"Don't worry about anything; instead, pray about everything.  Tell God what you need, and thank him for all he has done. Then you will experience God's peace, which exceeds anything we can understand.  His peace will guard your hearts and minds as you live in Christ Jesus." 
~ Philippians 4:6-7

Week 2 Challenge

Well, it has been 1 week since we started the challenge.  How did you do?? Did you get your exercise in?  Did anyone else join you?  I would love to see updates from you.  Post them if you are comfortable or email me.  I want to cheer you on!!!!
How about your faith and fitness areas of your life.  Remember that it is not about being the best or perfect at this.  It is about having the right "A"ttitude, "B"alance and "C"onsistency.
Its as simple as ABC and 1, 2, 3
Faith
1) Give thanks
2) Believe in yourself
3) Share with others

Food
1) Drink water at 50%-100% of your body weight in ounces each day 
2) Eat 5 times a day 
3) Limit foods to those with less than 5 grams of sugar per serving

Fitness
1) Weight/body weight workout 3x/week
2) Cardiovascular workout 3x/week
3) 1 day of complete rest 

We are laying that foundation of a healthy lifestyle change that you can do day, after day, after day. 
This week's challenge is again basic moves you can do at home, with a little amount of space and no equipment.  The added visual and commentary from my daughter's will help in assisting those core ab muscles from the laughter you may experience :)

This week you will perform each round 3 times.  After you have completed the 3rd round, go back and repeat the entire routine 2-3 more times.

Wishing you a blessed week!

Getting Started - Challenge week 1

A start of a New Year, a new week and a new challenge.  Thanks to my GREAT "assistants", they helped me with a video of the exercises you can do this week.  I am going to include my family with this challenge.  I have a passion for helping and sharing with others on how to take care of their health and body in a balanced way.  I hope that being an example for my girls,  they will keep their Faith, Food and Fitness is balance.  We all are created in our own special way; strengths and weaknesses.  Its is not about being perfect, being # 1 or a super star.....its about working with what God has given you and to glorify Him in all that you do.

Here is your workout for this week.  Warm up for 5-10 minutes, do 1 full circuit and repeat up to 3 times.  Do this 3 times this week. 

Post what you accomplished this week!  You can either add it here or on FB.  I want to keep you accountable:) Here's a recap on what you will do:
Its as simple as ABC and 1, 2, 3
Faith
1) Give thanks
2) Believe in yourself
3) Share with others

Food
1) Drink water at 50%-100% of your body weight in ounces each day 
2) Eat 5 times a day 
3) Limit foods to those with less than 5 grams of sugar per serving

Fitness
1) Weight/body weight workout 3x/week
2) Cardiovascular workout 3x/week
3) 1 day of complete rest 

Have a GREAT week!!!
~Deb

 

It's Challenge Time!

HAPPY NEW YEAR!!!  A New Year is a time that has a high amount of exercise and fitness resolutions.  What a better time to start a challenge!  I don't know about you, but I had many temptations (including those that I baked and cooked....so I can't blame anyone but myself :)) that have just made me feel a little off.  Now I am ready to get the energy and strength I desire.

This will be for 3 weeks starting on Monday, January 7th.  I will give you a set of exercises to do 3 times a week with a day off between...or if you are wanting to challenge yourself, you can add cardio for an extra calorie and metabolism boost on your days off.  To hold each other accountable, I would like you to share your update at the end of the week.  I will provide you with your weekly workout and this is what I will be asking of you to do.
Its as simple as ABC and 1, 2, 3
Faith
1) Give thanks
2) Believe in yourself
3) Share with others

Food
1) Drink water at 50%-100% of your body weight in ounces each day 
2) Eat 5 times a day 
3) Limit foods to those with less than 5 grams of sugar per serving

Fitness
1) Weight/body weight workout 3x/week
2) Cardiovascular workout 3x/week
3) 1 day of complete rest

Spread the news and tell others!!!  On Sunday, January 6th, I would like you to do an initial assessment of yourself.  If you want to take measurements, pictures, weight, journal your feelings and emotions....please do so!  Post updates as you want, however I would like to see a weekly if not daily posting on how you are doing!!!  This is all about encouraging and empowering others to not only improve their health on the outside, but on the inside too!!!

Holy Hugs,
~Deb

"All things are possible for those who believe." ~Mark 9:23