Have you ever tried making cloud bread before? I just made this for the first time ever and am HOOKED🤩 Unlike regular breads, there is no flour of any type, just egg whites. Check out the recipe below and let me know in the comments if you’re going to try and make this too.
Ingredients
4 egg whites
1 Tablespoon cocoa powder
3 Tablespoons sugar
2 Tablespoons corn starch
Pinch salt
Instructions
Preheat oven to 350°F and line a baking sheet with non-stick silicone mat.
Whisk together dry ingredients in a small bowl.
Separate egg whites and add add to bowl of stand mixer or a large mixing bowl (if using a hand mixer).
Add dry ingredients to the egg whites and beat until stiff peaks form (10-12 minutes on medium high).
Scoop batter onto your prepared baking sheet and shape into a dome with spatula.
Bake for 25 minutes at 350°F.
Remove from oven and allow to rest until dry. This could take up to an hour.
This is the perfect time to take stock of your eating habits and make positive changes for a healthier lifestyle. This annual campaign, created by the Academy of Nutrition and Dietetics, encourages everyone to make informed food choices and develop sound eating and physical activity habits.
While radical diet changes may seem appealing for quick results, they’re often unsustainable. Instead, this National Nutrition Month, let’s focus on small, achievable steps that make a big difference over time.
Here’s how you can start eating healthier today:
The Power of Planning: Planning your meals and snacks in advance helps you make mindful choices and avoid unhealthy temptations when you’re hungry. Take some time each weekend to map out your meals and prep healthy options for the week.
Plate Power: Aim to fill half your plate with vibrant fruits and vegetables at every meal. These nutrient-dense foods add color, flavor, and essential vitamins and minerals to your diet.
Prioritize Protein: Include a source of protein in every meal and snack. This helps you feel satisfied, supports muscle health, and keeps your energy levels stable. Good protein sources include lean meats, poultry, fish, beans, lentils, eggs, nuts, and seeds.
Whole Grains over Refined: Choose whole grains like brown rice, quinoa, whole-wheat bread, and oats over their refined counterparts. Whole grains are a fantastic source of fiber, helping keep your digestion on track and feeling full.
Rethink Your Drink: Quench your thirst with water instead of sugary drinks like soda, sweetened teas, and juices. Water plays a crucial role in hydration, digestion, and overall health. If you’re looking for more flavor, infuse your water with fruits, herbs, and vegetables.
Read Food Labels: Take a few minutes to review food labels. Choose options lower in saturated and trans fats, sodium, and added sugars. Pay attention to serving sizes as well.
Be Mindful of Portions: Use smaller plates and bowls and listen to your body’s hunger and fullness cues. Eat slowly and avoid distractions while eating to fully savor your meals.
Cook at Home More Often: Cooking at home gives you control over ingredients and allows you to make healthier choices. Start with simple, nutritious recipes and gradually increase your confidence as you go.
Listen to Your Body: No diet plan or guideline works for everyone. Learn to listen to your body’s signals, pay attention to your energy levels, and adjust your habits accordingly.
Don’t be afraid to experiment: Try new recipes, explore different cuisines, and find healthy foods you genuinely enjoy.
Progress not perfection: Don’t get discouraged if you slip up. Simply get back on track with your next meal or snack.
Seek support: Speak with a registered dietitian nutritionist for personalized advice and guidance.
This National Nutrition Month, let’s embrace sustainable changes to create a healthier relationship with food. Small changes add up!
For more nutrition tips and mini daily challenges, download and print my 31-day Nutrition Calendar below
Let’s be honest, the world of nutrition apps is overflowing with promises and features. But as someone who’s tried my fair share, I can tell you, finding the right one can be so challenging AND frustrating until I discovered the Trainest Nutrition Trackerr!
Here’s why Trainest has become my go-to health companion:
Forget generic calorie counters! Trainest offers a complete nutrition tracker that’s actually detailed. Plus, the food database is MASSIVE, and I love that they’re constantly adding new items based on user requests. Also, if you’re like me and eat the same foods and meals often, you can save “My Food” and “My Meals” to easily select those items each day without manually entering them in each time!
Trainest is creating an immersive workout experience that puts expert support right at your fingertips. They’re also launching a certified trainer marketplace in mid-2024 with options to take part in workout programs and coaching plans. This means users will be able to connect with REAL, verified trainers who can offer personalized coaching and guidance, all within one app! No more switching between platforms or feeling lost in the fitness wilderness.
As a fitness trainer, I have clients that want to track their fitness and nutrition journeys. Coming soon, users will be able to track weight, body measurements, body composition, and even progress photos, all within the app. Motivation doesn’t get much better than that!
Trainest understands that progress isn’t just about numbers; it’s about the big picture. That’s why the progress section will soon integrate all of the user’s data – nutrition, workouts and check-ins – into one easy to navigate dashboard.
Your #1 Fitness & Nutrition App
The BEST part about Trainest is that it’s constantly evolving and will always be FREE! The team is passionate about listening to users and implementing features that will make the app even better. It’s like having a fitness buddy who’s always there to cheer you on, push you a little further, and help you celebrate every victory.
Check out this healthy and gluten-free banana muffin recipe to help kick off your health journey:
Download TrainestTODAY and join me on this incredible journey to a healthier, happier lifestyle!
Questions about Trainest? Check out their website HERE or feel free to or e-mail me at: Allison@allyfitatl.com
Craving those crispy, golden nuggets but worried about the deep-fryer blues? Fear not, nugget lovers! Your trusty air fryer is here to the rescue, transforming your favorite childhood treat into a healthier, guilt-free masterpiece. These air-fried beauties are bursting with flavor, packed with protein, low in fat and high in protein, making them the PERFECT snack or light meal for the entire family!
As good as fried chicken is, why ditch the deep fryer? Traditional methods pack a punch of unhealthy fats and oils, but this air fryer recipe uses just a touch of avocado oil to achieve that irresistible crunch without the greasy guilt. Plus, it’s faster and easier than ever, leaving you more time to savor the deliciousness.
Ready to whip up these nuggets of goodness? Here’s the recipe:
“No Fry” Healthy Chicken Nuggets
Serves 4
Ingredients:
1 ½ cup panko breadcrumbs
1 teaspoon kosher salt, divided
1 pound boneless, skinless chicken breasts
2-3 tablespoons Cassava Flour or all-purpose flour
1 large egg
2 teaspoons garlic powder
1 tablespoon Ranch seasoning ( I use Trader Joe’s)
Freshly ground black pepper
Avocado oil spray (or whatever oil spray you prefer)
Instructions:
Cube and season your chicken: Cut the chicken into ¾-inch cubes, season with ¼ teaspoon salt and pepper, then prepare your dredging station with flour, egg, and seasoned panko.
Dredge like a pro: Coat the chicken in flour, dunk it in the egg (letting excess drip off), and finally, give it a good roll in the panko mixture, pressing to make sure it sticks. Repeat with all the chicken.
Air fry to perfection: Preheat your air fryer to 400°F. Spray the basket with olive oil and cook the nuggets in batches for 5 minutes each, shaking halfway through.
Serve and savor: Enjoy your crispy, healthy nuggets with your favorite dipping sauce – hummus, ranch dressing, or avocado crema are all excellent choices!
Nutrition per serving
Calories: 240
Fat: 7 grams
Saturated Fat: 1 gram
Cholesterol: 60 mg
Sodium: 250 mg
Carbohydrates: 21 grams
Fiber: 2 grams
Sugar: 1 gram
Protein: 30 grams
These air fryer chicken nuggets are a healthy way to satisfy your cravings and fuel your body with good-for-you ingredients. Get creative with your seasonings and feel free to experiment with dipping sauces!
Do you have a healthy recipe request? Leave me a comment here or send me a direct message on Instagram @Allyfitatl
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