Practicing heart opener

heart opener

Practicing heart opener over blocks.

Recently my yoga theme was for the desk jockey, a person who sits at a desk.

One of the poses we practiced in the sequence was the heart opener over the blocks, aka supported fish pose (pictured to the left).

So many of my students love this pose. They love how it makes them feel. I love it as well.

This pose reverses the negative effects of our poor posture when we sit at a desk, pound away on a keyboard, sit in the car or on public transportation during our long commutes, look at our smart phone or tablet, etc.

The heart opener is a baby backbend and puts our body into extension (we are usually in flexion–think hunched over computer back).

We open our chest, spread shoulder blades, open the collarbones and take stress out of the low back. Having the block behind our shoulder blades reminds us where backbends should come from, behind our heart center, not the low back or the neck.

The muscles, ligaments, veins, etc. are tight in the neck, chest, shoulders, upper back because of our sitting culture. This pose helps to stretch these tight/overactive muscles, making them longer and more supple.

Many people have asked me how to do the heart opener, whether they can’t be a student of mine because they live elsewhere or they are a student of mine and they want to do it at home or share with a friend/family member.

So here are the details of how to do the heart opener over the blocks or a rolled mat or blanket/towel.

Heart opener over blocks:

blocks set up

Heart opener block set up.

  • Set your blocks up at least 6 inches apart. My blocks set up to the left are about 7 1/2 inches apart. The block that supports the lower tips of my shoulder blades is on its lowest height. The second block to support my head is on the medium height.
  • Locate the lower tips of your shoulder blades. See a drawing of the upper back to give you guidance on where the lower tips of your shoulder blades are. The lower tips of your shoulder blades are a little below your arm pits, where a regular bra strap would go on your back.
  • You will sit in front of the blocks with the knees bent, feet on the mat. You will lie over the first block. The lower edge of the block is where the lower tips of your shoulder blades will rest. The upper part of your shoulder blades will not be on the block. I repeat: The lower edge of the block is where the lower tips of your shoulder blades will rest. The upper part of your shoulder blades will not be on the block. (I have to regularly repeat this as many will have the bottom block too high.) The second block is for your head. You may decide that the block for your head will go up a height or down a height.
  • Once you are set up on the blocks you can decide if you keep the knees bent, feet on the mat or extend your legs out long. If you have any discomfort in the low back bend your knees and keep your feet on the mat.
  • I like to hold this pose for five minutes. If that feels too long, hold it as long as is comfortable for you.
  • To come out of this pose, if the legs are extended out long, bend your knees, bring your feet to the mat. Roll over to your side in the fetal position. Press yourself up to seated, bringing your head up last. Take a few rounds of breath to check in and see how you feel.

Heart opener over rolled mat or blanket/towel:

roll

Blanket roll set up.

  • Roll your mat or a towel or a blanket. If you use your yoga mat, you will roll it up about half way.
  • You will sit in front of the roll with the knees bent, feet on the mat. Lower yourself down to the roll, lower tips of the shoulder blades resting on the roll. The upper part of your shoulder blades will not be on the roll. If you have the roll in the right spot your arms can easily be above the roll. If you feel like your head and neck need some support you can use a towel or blanket to support the head.
  • Again, once you are set up on the roll you can decide if you keep the knees bent, feet on the mat or extend the legs out long. If you feel any discomfort in the low back when extending the legs then bend the knees, feet on the mat.
  • I like to hold this pose for five minutes. If that feels too long, hold it as long as is comfortable for you.
  • To come out of this pose, if the legs are extended out long, bend your knees, bring your feet to the mat. Roll over to your side in the fetal position. Press yourself up to seated, bringing your head up last. Take a few rounds of breath to check in and see how you feel.

There are times where you might not be able to find that spot, the spot where you feel the maximum benefits of this pose. Make slight adjustments (up or down) to find that spot if it doesn’t quite feel right.

As stated above there are many benefits to practicing the heart opener. And it just feels really good, too. After my students practice the heart opener I watch as they come out and take a seat. I like to look at their faces. The majority of them look like they just got up from a nap.

I’ve written about this pose before and the benefits for our bodies.

Voting as a no-party liberal

vote

My no-party ballot wasn’t especially exciting. But I still voted in the Oregon primary. (In Oregon you vote by mail.)

Today is primary election day in Oregon.

I’m a political person to a point.

The first election I was able to vote in was when Bill Clinton ran for President in 1992. I was proud that Arizona went blue in 1996 for Bill’s second run.

At some point I changed my party from Democrat to no party.

I decided to become no party as a journalist. And I’ve kept it that way ever since.

In Oregon I can’t vote in the primary this time around. (That could change soon.) And I decided not to change my political party for the primary. That was my decision alone. And anyone who did change their party to vote, good for you. I decided that wasn’t best for me.

Even within the Democratic party I am tired and annoyed of all the bashing on both sides.

And I won’t even go into how I feel about that Republican nominee. Except to say being childish, mean-spirited racist, a xenophobe, a misogynist, lacking any sort of political experience … does not make a U.S. President … even a really bad one.

I am a woman. I am Mexican-American. I live in Oregon. I am an Arizona (and Tucson) native. I am a liberal. I am pro-choice. I believe in hard work. I believe in being a good human being and caring for and helping others.

I know who I like for President and what I think is not going to change anyone else’s mind.

But because I can’t vote in the primary I am just going with the flow.

In November, regardless who’s on the ballot I will be voting blue.

My second awesome newsletter

supported headstand prep

Self photo shoots rarely work on the first try or even the first 10 tries. The camera snapped as I was going up into Supported Headstand.

My second newsletter came out last Thursday (May 5).

I am reposting it for my GFG! readers right here.

If you would like to sign up to receive future newsletters in your inbox, you can go right here to enter your e-mail address.

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Dear friends,

Thank you for your interest in my newsletter.

If you didn’t receive the first newsletter (this is only the second) you can click here and read it on my blog. (The first one went out on Friday, April 15.)

There was one broken link in my first newsletter, which took you to my blog post called Going Bone Deep. The link should be good this time around.

Some of you told me you didn’t get the first newsletter. Likely one of two things happened, either I got your e-mail address wrong or the newsletter went into your Spam/Junk folder.

You will either be getting this newsletter once or twice (or even zero times–but then you won’t even know it). After I send it out I am going to follow up with an e-mail. This will let me know who’s e-mail I have incorrect. And if I have it correct it will alert you that a new newsletter has come out. That way you can check your Spam/Junk to see if the newsletters are hiding in there.

I’m excited about some of my upcoming yoga themes:

  • Back by popular demand is for the Desk Jockey running from Wednesday, May 11-Monday, May 16. A desk jockey is a person who sits at a desk. We are a sitting culture and I believe our sitting culture is doing a lot of damage to our bodies. (I wrote a blog post about the desk jockey some time back. Click here to read it.)
  • Core/Balance running from Wednesday, May 18-Monday, May 23. One of my yoga students requested some core work. I feel that core and balance go hand in hand.
  • Strong, Beautiful Warriors running from Wednesday, May 25-Tuesday, May 31. In this sequence we ready and prepare ourselves to work through various Virabhdrasana (Warrior) poses. (I will be subbing two classes at Turtles Yoga & Wellness during Warrior Week.)

Click here to see my full teaching schedule for both yoga and indoor cycling. I keep it regularly updated and will alert you when I will have subs for my classes and when I will be subbing classes.

One of my regular yoga students shared an easy, amazing, delicious, fulfilling and healthy lentils recipe with me. I wrote a blog post about it and it appears on the Recipes Tab on Go Fit Girl! The recipe can be made for the carnivore or the vegan.

For the first time I recently taught my very first private cycling session. I taught my friend how to set up her bike. And gave her the basics on intervals, sprints, jumps and climbs. The session lasted about 45 minutes, which included bike set up, about a 30 minute ride with a warm up and cool down.

Private sessions: Whether you want to work on something specific, you have lots of questions and don’t want to ask in a classroom setting (which I am always OK with and want and encourage) or you just prefer to work one on one or my teaching schedule doesn’t fit into your schedule then a private session might be for you. Private sessions can be for yoga or indoor cycling (as long as you have access to an indoor cycling bike). E-mail me at ann@gofitgirl.com for rates and more information.

My rates for my private sessions are going up soon. Check in with me now to get in on my lower rates.

The photo above gives you an inside look at a self photo shoot. Sometimes the first 10 times or so you don’t get the picture you want. Eventually you do.

Stay tuned for some exciting updates coming soon.

Want to keep up with me?
You can friend me on Facebook
You can like Go Fit Girl! on Facebook
You can follow Go Fit Girl! on Twitter
You can follow TheRealGoFitGirl on Instagram
You can read Go Fit Girl! blog
You can e-mail me at ann@gofitgirl.com

At any time you can unsubscribe to this newsletter. Thank you for your support and time.

~Ann

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I have some cool and exciting ideas I am working on and hope to share them with my friends, students and readers soon. They will be posted in future newsletters.

Here’s to another year of reinvention

letters

A third letter has been added to the envelope, which I will read along with the two others on May 8, 2017 or later.

At the end of my yoga teacher training in May 2014 we did an exercise in class where we pretended like we were all getting together a year later for a reunion.

We talked about what we did. The idea was if we said it as if it did actually happen it would make it more real. We were advised to write a letter to ourselves to read in a year, which I did.

I wrote to myself on May 9, 2014 with instructions on the envelope that I could open the letter on May 8, 2015 or later. I opened that letter May 8, 2015.

I read the letter a year ago (and wrote about it here) and wrote myself a second letter to be read on May 8, 2016 or later.

I opened that letter last night and am posting today (May 9, 2016).

I stated intentions in my second letter (with some edits) to the following:

Dear Ann–now a yoga teacher with almost two years of teaching. DONE

  • I went from four regular yoga classes a week and am now teaching six to eight. DONE (I teach eight public classes and two office yoga classes a week.)
  • I continue to teach my five cycling classes a week. DONE (Still teaching five. But that’s my max.)
  • I have some regular private yoga (and cycle) clients. DONE
  • I’ve been working the front desk at a yoga studio for almost a year now. I did this for a few months and help on occasion. But it’s not a regular thing anymore, which is best for me. Teaching takes up time and energy. 
  • I developed a Karma Yoga (working with underserved community) relationship and program. I still haven’t done this yet. I realize I need to be more established and financially stable before I can fully commit. 
  • GFG! blog is still going strong. DONE
  • I taught a weekend yoga workshop called Yoga Basics in Albany, Mo. (Curt’s hometown) in November 2015. DONE
  • Besides my regular six to eight yoga classes a week I am regularly subbing. I rarely sub these days. I didn’t know at the time when I wrote this intention that teaching 10 or so classes a week was more than enough. I am tired and can’t take on more at this time. 
  • We haven’t gotten our dog yet. But we will have a fur baby soon. No fur baby yet. We are waiting until we have a yard. 

I stated intentions in my “reunion” class and in my first letter (with some edits) to the following:

Dear Ann–now a yoga teacher. DONE

  • I quit my job. DONE
  • I taught my first yoga class at Mindful Yoga Studio in Tucson (my hometown) on Sunday, June 29, 2014 as a donation class. DONE
  • I started subbing yoga classes at the gym. DONE (And extra DONE with taking over three classes a week for three months while the regular yoga teacher was on maternity leave.)
  • I started teaching my own classes a few times a week. DONE (I’m teaching four regular yoga classes a week with lots of subbing. And two new regular classes starting next month. I am also teaching five regular cycling classes.)
  • I work the front desk at a yoga studio once a week to learn the business (and make a little money). Will be DONE starting June or July. I’ve already been hired (date to start to be determined) at a yoga studio once a week working the front desk along with two regular yoga classes.
  • I teach numerous 1:1s (private sessions). Working on this.
  • I started working with an organization (name withheld) on a yoga program for their clients. We moved and I wasn’t able to start the program I wanted. But I’m looking into where my Karma Yoga will take me here in Portland. 
  • I taught a weekend yoga workshop in Albany, Mo. (Curt’s hometown) to a community who has very little access to yoga. Hasn’t happened yet. But I would love to do this sometime. 
  • Really got to focus more energy, time and commitment to GFG! DONE
  • We got a dog. We’re talking about getting a dog now that we have moved and my schedule is fairly flexible. I am just not sure I am ready for the commitment to walking a dog regularly just quite yet. 

So many of the items listed in both letters have happened. I really did live my dream and made it happen.

There are pros and cons to my life right now. But so many more pros than I ever could have imagined. I am happy. And found my true calling. I do truly love teaching.

And I wrote myself a new letter today and will read it in a year and see what has become, changed and grown.

Finally, some sleep relief

historian

I am almost through the more than 900-page book, The Historian, which is a fascinating read. Up next, something from the bookshelf

Recently I realized one night as I was reading my 900-page book before bed that I was finally sleeping better.

For years I have had a battle with sleep. And lack of sleep and tiredness was winning.

I usually fall asleep without an issue, but I wake up a lot (sometimes more than 10 times a night).

I went to my doctor in November to discuss my sleep issues. Everything I was already doing (like going to bed every night around the same time and waking up about the same time in the mornings) was what I should be doing.

But my doctor had one thing to add: Reduce screen time before bed.

Screen time=iPhones, smart phones, iPads, tablets, computer, Kindle, TV, etc.

My norm at the time and for years had been to fall asleep to the TV. From many years ago when I lived alone falling asleep to the TV was a comfort. And it was a bad habit I had continued until November.

My doctor suggested I reduce my screen time one to two hours before bed. Two hours is extreme for me. So I’ve been doing at least an hour.

My doctor told me it could take up to three months to take effect.

I started it mid-November. About a month later I lost a student in my cycling class and my sleep was pretty messed up. I was emotionally exhausted and sleeping whenever I could get it in. I fell asleep almost every night with the TV on.

But early January I started up the healthy habits once again.  And a couple of weeks ago as I was reading my ginormous book I realized my sleep had been better lately.

I see a lot of friends complaining about insomnia, sleep issues, being tired, etc. on Facebook regularly.

Friends, seriously, reduce your screen time. Don’t post on Facebook at 2 a.m. that you are having trouble sleeping. That blue light is altering your melatonin and hurting your sleep.

For me it took three months.

But since I started my healthier habits and I have shared that information with others. Some have tried reducing their screen time as well and they were sleeping better within a week or even a few days.

Friends, please, please try it. If nothing else, you are living healthier habits. AND, maybe you will finally get to read those books you don’t have time for. I’ve been book “shopping” on my bookshelf.

And when you wake up, please don’t get on the computer, phone, tablet. Maybe do a little yoga or pranayama (breath work) or meditate. Or even pick up that “big, boring book.”

My sleep isn’t perfect. But it’s so much better.

I’ve woken up many times with a book on my face. But that’s so much better than falling asleep with the TV on.

Delicious lentils

lentils

Delicious lentils can be made with meat (I used chicken) or vegan.

One of my yoga students recently shared a lentils recipe with me, which he had made and thought I would like it as well.

Let me just say, wow, delicious.

He found it online and it is basically this recipe here.

It doesn’t take much work to prepare the ingredients for this recipe.

Here’s what I did:

  • 2 cups of lentils
  • 2 cups of tomato puree
  • 2 cups of chicken stock
  • 1 potato diced
  • 1 onion peeled and chopped
  • 1/2 cup coconut milk, unsweetened
  • 3 tbsp. butter
  • 3 gloves of garlic
  • 1/2 tsp dried oregano
  • 1/2 tsp cumin
  • 1/2 tsp kosher salt
  • red pepper flakes to taste

Throw all ingredients into slow cooker. Cook on high for 4 hours. Once cooked I added three chicken breasts, which were already cooked.

I added red pepper flakes in my bowl instead of the full recipe. I love super spicy. But not everyone else does.

I added chicken to this recipe. But it could be made vegan without the chicken and you could substitute chicken stock for vegetable stock or even water.

The recipe is delicious, filling and healthy. It is great as leftovers.

As leftovers I would scoop some into a bowl and add a little more chicken stock and then nuke.

You could also serve the lentils over rice.

You could double the recipe to make a really huge batch.

This recipe also appears on the Recipes Tab on GFG!

My newsletter

FUNNNN

Last Friday (April 15) I posted my first newsletter.

I am reposting it for my GFG! readers right here.

If you would like to sign up to receive future newsletters in your inbox, you can go right here to enter your e-mail address.

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Hey friends! Welcome to my first newsletter.

I’m so excited to start a newsletter. I’m not sure yet how often a newsletter will come out. But I won’t go overboard. I know we all get lots of junk and can miss the important e-mails.

My newsletter will update you on things going on for me and you. Whether it’s about yoga, indoor cycling, a blog post, eating/cooking, a workshop or something cool coming up. You will be updated here and you can always go to my blog for information as well: Go Fit Girl!

Last week’s yoga sequence theme was about us going bone deep. Weight-bearing yoga poses can reverse the negative effects of osteopenia (loss of bone density) and osteoporosis (bone loss). I wrote a blog post about it, which also has a link to the New York Times article: 12 minutes of yoga for bone health, which I referred to during my yoga classes.

Every week I have a theme in my yoga classes. My week of teaching runs Wednesdays through Mondays. The current theme is about your brain on yoga, running through Monday, April 18. Practicing yoga can help make you feel happier, less depressed and sad while also calming those monkey minds/brains.

The following week’s theme is in celebration of Earth Day, which is Friday, April 22. From Wednesday, April 20 through Monday, April 25 we will focus on yoga poses where we are connected to the Earth, feeling grounded, rooted and balanced while also challenging ourselves. We’ll work with yoga poses that reinforce inner stability, strength and balance.

Check out My Classes tab on Go Fit Girl! for a list of my schedule of public classes, both yoga and indoor cycling.

If you would be interested in writing a testimonial for me, I would be honored. But please, don’t feel obligated. I would post your testimonial on my blog and identify you however you are comfortable, which could be first and last name, first name last initial, first initial last name or initials. You can e-mail me your testimonial: ann@gofitgirl.com. (If you also want to include your Instagram and/or Twitter handle, you can add that information as an additional identifier.)

Stay tuned for some exciting updates coming soon.

Want to keep up with me?
You can friend me on Facebook
You can like Go Fit Girl! on Facebook
You can follow Go Fit Girl! on Twitter
You can follow TheRealGoFitGirl on Instagram
You can read Go Fit Girl! blog
You can e-mail me at ann@gofitgirl.com

At any time you can unsubscribe to this newsletter. Thank you for your support and time.

~Ann

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I have some cool and exciting ideas I am working on and hope to share them with my friends, students and readers soon. They will be posted in future newsletters.

Going bone deep

Warrior 2

Virabhdrasana (Warrior 2).

Every week in my yoga classes I have a theme.

Last week and today we went bone deep.

My theme idea came from an article a student shared with me. It was originally in the New York Times and was reprinted in The Oregonian.

Click here for a link to the article.

Weight-bearing exercises, which includes many yoga poses, can actually reverse some of the negative effects of osteopenia (loss of bone density) and osteoporosis (bone loss).

The article that spurred last week’s sequence and today’s post is about a doctor at Columbia who did a study with 11 practitioners who practiced yoga and had results of increased bone density in their spine and hips.

The NIH (National Institutes of Health) has also done studies on the effects of yoga and osteoporosis and found that weight-bearing yoga training had a positive effect on bone by slowing down bone resorption (break down of bone).

The 12 poses the doctor gave his yogis to practice are:

The doctor had each practitioner hold each pose for 30 seconds. The daily regimen, once learned, took 12 minutes to complete. The poses with an asterisk (*) were poses I included in my sequence plus several more.

And I do believe that weight-bearing yoga poses can reverse some of the negative effects of osteoporosis and osteopenia. One of my yoga teachers, who is also a doctor, regularly told class that holding a weight-bearing yoga pose, such as Virabhadrasana II (Warrior II) (pictured above), for 30 seconds can help reverse the negative effects of osteoporosis/osteopenia.

My mom has been practicing yoga for about 20 years. When she was diagnosed with osteoporosis she started working with little dumbbells. She was able to reverse some of the negative effects of osteoporosis.

We know that yoga has lots of positive side effects, such as better posture, stronger muscles, better body alignment, better balance, reduced stress, better body awareness, better sleep, etc. If reversing bone loss is another benefit, I am on board.

Soaking up the sun

sun vegas

Enjoying the warm sun in Las Vegas last month.

Last week I was walking up to one of my classes where students were waiting for the previous class to get finished so we could practice yoga.

One student looked at me and said something to the effect that I looked happy and smiling.

I said, it’s the sun!

We are transitioning into Spring.

Last week and this week we have had many days where Portland has been warm and sunny.

Last week I was waiting at the bus stop. It was warm. Lots of people were out and about. People were smiling, looked happy. One woman even cheered.

Yes, the people in Portland are happy for the weather change.

I thought the Winter was manageable. Not always fun or enjoyable with a few days of snow, many days of endless rain and gray skies.

With my teaching schedule I get out of the house regularly and exercise regularly as well.

But I do know that I thrive with the sun and warmer weather. I’m a true Arizona girl.

Since moving to Oregon a little more than a year ago I realized the best time to travel out of state is during the cold, gray, wet Winter to warmer places, such as Tucson and Las Vegas–places I will always regularly visit.

Summers, I’ll be here … hanging out regularly at the community pool. Oregon summers are awesome.

Vitamin D is important to stay healthy. I do like to tan, but I do it safely with sun screen and limited time outside.

Depending on what you read there is different information on how much vitamin D is needed per day. Anywhere from 200-1,000 IU of vitamin D per day is recommended.

I am 41 years old and I take 1,200 mg of calcium a day, which includes 800 IU of vitamin D per day. (I also eat pretty healthy having a diet high in water, protein, fruit and vegetables.)

According to an article on WebMD, vitamin D (promotes) healthy bones, largely by promoting the absorption of calcium. … But there is recent and mounting evidence that links low levels of the vitamin to an increased risk of type 1 diabetes, muscle and bone pain, and, perhaps more serious, cancers of the breast, colon, prostate ovaries, esophagus and lymphatic system.

The truth is that sensible, non-burning sun exposure preferably at midday with no sunscreen applied is critical to health and not just because it can dramatically boost vitamin D levels into optimal range, according to an article on The Healthy Home Economist.

For people who live in areas where the sun is not out regularly they can use heliotherapy, which mimics healthy sunlight exposure, has proven to be a successful treatment in many conditions that also provide a wide range of benefits for the entire body, also from the same article on The Healthy Home Economist.

Heliotherapy has been used for:

  • Acne, psoriasis and other skin disorders
  • Muscular stimulation and relaxation
  • Seasonal Affective Disorder
  • Reducing body odor
  • Boosting the body’s immune system for the treatment of AIDS
  • Reducing bacteria count by as much as 50% from infections
  • Decontaminating blood transfusions
  • DNA repair
  • Irradiating the blood of cancer patients
  • Hyperbilrubinemia (neonatal jaundice)

I know many people are leery of the sun and for good reason. Skin cancer is real and can be deadly.

But the sun is a healthy, natural thing of which our bodies need exposure. Plants and animals depend on the sun.

Here are some benefits of sun exposure from an article on Mind Body Green:

  • Sunlight and whole foods send breast cancer into remission.
  • The sun’s light kills bad bacteria.
  • Sunlight has a beneficial effect on skin disorders.
  • Sunlight lowers cholesterol.
  • The sun’s rays lower blood pressure.
  • Sunlight penetrates deep into the skin to cleanse the blood and blood vessels.
  • Sunlight increases oxygen content in human blood.
  • Sunlight builds the immune system.
  • Regular sunlight exposure increases the growth and height of children.
  • Sunlight can cure depression.

Please be mindful of how much time you spend in the sun. When you know you are burning get out of the sun.

If you’re in Portland, enjoy our beautiful weather. Stay hydrated. Drink water and wear sun screen.

Produce pancakes

sweet potato pancakes

The recipe made four Sweet Potato Pancakes, which ended up being two lunches for me along with a side salad. (The pancakes heat up great the next day.)

One of the great things about being a teacher is the relationship you develop with students.

Sometimes I have some pretty personal in-depth conversations.

Other times things are light hearted and fun. People have questions for me or give me some tips.

Recently after one of my yoga classes my students and I were talking about losing weight and maintaining weight with healthy eating and exercise, including a regular yoga practice.

We talked about our go-to snacks and other things we love to eat.

We started talking about what I am calling produce pancakes.

Simple, healthy, delicious and filling.

The first recipe I tried were for the Sweet Potato Pancakes:

  • 1 large sweet potato
  • 2 eggs

I microwaved the sweet potato until it was soft enough to scoop out. Sweet potato “guts” went into a bowl with 2 eggs. Whipped everything together.

Depending on if you want sweet or savory you can add seasoning to fit your tastes. (Savory: garlic, salt, pepper, onion powder, etc. Sweet: cinnamon, pumpkin pie spices, etc.)

Sprayed some cooking spray into a skillet. Poured the “batter” in skillet.

The recipe made four pancakes.

The next day I tried the Banana Pancakes:

banana pancakes

Banana pancakes can be breakfast or a yummy snack.

  • 1 banana
  • 1 egg

Mash up the banana in a bowl and whip with egg. Spray cooking spray into a skillet. Pour the “batter” in skillet.

Makes two pancakes. I added a little peanut butter on top.

Super yummy as a snack or even breakfast.

I have made the Sweet Potatoes Pancakes twice and the Banana Pancakes at least three times.

These recipes can also be found under the Recipe Tab. Check out other fun, yummy, healthy recipes I have shared there as well.